Minestrone with white beans, zucchini & fennel

Target: Fiber intake, microbiome care, intestinal relief

Cultural style & diet type: Italian / vegan

Region: Mediterranean

Diet: vegan, gluten-free, gut-friendly, high in fiber

Suitability: warm daily meals for microbiome stabilization (lunch or dinner)

🧬 Biochemical effect

Goal: Supply of soluble & insoluble fiber to regulate the microbiome

Mechanism: White beans provide resistant starch and vegetable protein. Fennel and zucchini have an alkalizing effect and promote digestion. Tomatoes contain lycopene.

Active ingredients: prebiotics, soluble fiber, bitter substances, secondary plant substances (e.g. lycopene, anethole), vegetable protein

🥣 Ingredients (for 2 servings)

ingredient	Crowd	Effect
White beans (cooked)	200 g	resistant starch, satiety, microbiome food
zucchini (diced)	150 g	alkaline, water-rich, gut-friendly
Fennel (sliced)	100 g	rich in bitter substances, digestive
Carrot (diced)	100 g	high in fiber, sweet, antioxidant
Tomatoes (chopped, canned)	200 g	Lycopene, antioxidant, digestive
Vegetable broth (gluten-free)	500 ml	carrier substance, mineral, warming
Olive oil (virgin)	1 tbsp	anti-inflammatory, carrier of fat-soluble vitamins
Thyme, oregano	1 tsp each	antimicrobial, aromatic, gut-friendly
pepper, bay leaf	to taste	calming, aromatic

👩🍳 Preparation – step by step

1. Heat olive oil , fry carrots, fennel and zucchini

2. Deglaze with tomatoes and stock , add bay leaf

3. Simmer for 10 minutes, then add white beans

4. Season with herbs and spices , add a little water if necessary

5. Serve warm, optionally topped with fresh parsley

⏱️ Preparation time: approx. 25–30 min

🥣 Servings: 2

🥶 Storage: Keep refrigerated for up to 2 days

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 25 g
protein	approx. 10 g
Fat	approx. 8 g

Micronutrient / active ingredient	Effect
Prebiotics (beans, fennel)	promote microbiome diversity
Bitter substances (fennel)	stimulate digestion and liver function
Lycopene (tomatoes)	antioxidant, cell-protective
vegetable protein	satiating, metabolically active

⏰ Recommended intake & coaching integration

Time of day: noon or evening

Combination tips: with warm fennel tea

Reset phase: ✅ Yes

Coaching assignment: Cluster 4 – Intestinal healing / Module: Microbiome care & bitter substance integration

🛒 Shopping list

• 200 g white beans (cooked or from a jar)

• 150 g zucchini

• 100 g fennel

• 100 g carrot

• 200 g tomatoes (chopped, canned)

• 500 ml vegetable broth (gluten-free)

• 1 tbsp olive oil

• Thyme, oregano, pepper, bay leaf

🔄 Variants & Options

• Low histamine: Replace tomatoes with pumpkin or sweet potato

• Gourmet: season with a few drops of fennel oil and fresh herbs

• Vegan: ✅ Standard