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4.2 from 27 votes

Italian Minestrone Soup (vegan)

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 8
Calories: 22719 kcal
Course: Main Course , Soup
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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

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

% 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.