Italian Minestrone Soup (vegan)
User Reviews
4.2
27 reviews
Good
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
55 mins
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Servings
8
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Calories
22719 kcal
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Course
Main Course, Soup
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Cuisine
American
Italian Minestrone Soup (vegan)
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This Italian vegetable soup is loaded with fresh and canned vegetables, whole grains and pasta plus a blend of classic spices that make this Italian minestrone soup a winner every time.
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Ingredients
- 2 tablespoons olive oil
- 1 large diced onion ½" dice
- 2 diced stalks celery ½" dice
- 3 large sliced carrots ½" dice
- 2 large cloves garlic minced
- ½ teaspoon kosher salt
- 1 teaspoon whole fennel seed lightly crushed with a mortar and pestle
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ¼-½ teaspoon crushed red pepper flakes
- 2 bay leaves
- 8 cups vegetable broth
- 15 ounce can kidney beans not drained
- 15 ounce can diced tomatoes in their juice
- 15 ounce can crushed tomatoes
- ½ pound diced red-skinned potatoes peeled and cut into ½" dice
- ½ pound green beans trimmed and cut into 1/2" pieces
- ⅓ cup quinoa
- ½ cup small pasta such as orzo, pastini, ditalini or alphabets
- 3 cups chopped curly kale (from about 3 kale leaves) tough stems removed
Instructions
- In a large Dutch oven, heat 2 tablespoons olive oil over medium-high heat. Stir in 1 large diced onion, 3 large sliced carrots, 2 diced stalks celery and ½ teaspoon kosher salt Cook for 3-5 minutes, stirring occasionally, until the vegetables are tender and the onions and celery start to look translucent.
- Stir in 2 large cloves garlic, 1 teaspoon whole fennel seed, 1 teaspoon dried basil,1 teaspoon dried oregano and ¼-½ teaspoon crushed red pepper flakes, and cook for 1-2 minutes until aromatic.
- Add 8 cups vegetable broth , 2 bay leaves, 15 ounce can kidney beansin their liquid, 15 ounce can diced tomatoes in their juice in their liquid and 15 ounce can crushed tomatoes and stir to combine. Bring to a boil, stirring occasionally.
- Add ½ pound diced red-skinned potatoes, and ½ pound green beans, and ⅓ cup quinoa. Bring the pot back to a boil, then reduce heat to a simmer. Cook for 10-12 minutes or until the potato is tender and the germ of the quinoa starts to unfurl.
- Stir in ½ cup small pasta and 3 cups chopped curly kale and cook until the pasta is done, about 8-10 minutes. Taste for seasoning and adjust as necessary.
- Ladle the minestrone into bowls and serve with saltines or oyster crackers. Also good with grated parmesan cheese.
Notes
- Parse the soup into individual containers to be heated at the last minute. If serving with parmesan cheese, add the cheese after reheating.
- If you're making this soup in advance to freeze, I recommend waiting to add the pasta and green beans until you're serving it.
- Freeze Italian minestrone in an airtight container for 2-3 months.
- Defrost before reheating.
- Store leftover minestrone in an airtight container in the fridge for 5-7 days.
- Parse the soup into individual containers to be heated at the last minute. If serving with parmesan cheese, add the cheese after reheating.
- Reheat the soup over medium-high heat in a large skillet or microwave in 1-minute bursts until hot.
- If you're making this soup in advance to freeze, I recommend waiting to add the pasta and green beans until you're serving it.
- Freeze Italian minestrone in an airtight container for 2-3 months.
- Defrost before reheating.
Nutrition Information
Show Details
Calories
227.19kcal
(11%)
Carbohydrates
40.56g
(14%)
Protein
8.24g
(16%)
Fat
4.87g
(7%)
Saturated Fat
0.7g
(4%)
Polyunsaturated Fat
1.02g
Monounsaturated Fat
2.8g
Sodium
1408.48mg
(59%)
Potassium
825.75mg
(24%)
Fiber
8.26g
(33%)
Sugar
10.42g
(21%)
Vitamin A
6243.88IU
(125%)
Vitamin C
27.11mg
(30%)
Calcium
117.49mg
(12%)
Iron
3.39mg
(19%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 22719 kcal
% Daily Value*
| Calories | 227.19kcal | 11% |
| Carbohydrates | 40.56g | 14% |
| Protein | 8.24g | 16% |
| Fat | 4.87g | 7% |
| Saturated Fat | 0.7g | 4% |
| Polyunsaturated Fat | 1.02g | 6% |
| Monounsaturated Fat | 2.8g | 14% |
| Sodium | 1408.48mg | 59% |
| Potassium | 825.75mg | 18% |
| Fiber | 8.26g | 33% |
| Sugar | 10.42g | 21% |
| Vitamin A | 6243.88IU | 125% |
| Vitamin C | 27.11mg | 30% |
| Calcium | 117.49mg | 12% |
| Iron | 3.39mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.2
27 reviews
Good
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