One Pot Vegan Minestrone Soup
User Reviews
5.0
15 reviews
Excellent
One Pot Vegan Minestrone Soup
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This hearty vegan minestrone soup is packed with seasonal vegetables, beans, lentils and whole grains. Perfect comforting vegan winter soup full of flavor and nutrients!
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Ingredients
- 1 cup or 200 g mixed beans, lentils and whole grains soaked overnight and cooked or canned beans, see notes below for the conversion rate between dried and canned beans)
- 2 tablespoons olive oil
- 1 medium-sized onion diced
- 2 medium-sized carrots diced
- 2 talks celery chopped
- 7 oz or 200 g green beans trimmed and chopped
- 1 zucchini chopped
- 3 cloves garlic minced
- 1 tablespoon dried basil
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon chili flakes
- 1/2 teaspoon ground black pepper
- 1 teaspoon sea salt
- 2 bay leaves
- 2 oz or 400 ml cans crushed tomatoes
- 500 ml or 2 cups vegetable stock + bean broth if available
- 200 grams or 7 oz spinach
- Chopped parsley, to garnish
- ciabatta bread, to serve
- vegan pesto, to serve optional
Instructions
- BEANS: Drain soaked beans and grains, transfer them to a pot with 3 times more water and cook over medium heat for 30 minutes. Alternatively, use canned beans (see notes below).
- SOFFRITO: Meanwhile, heat olive oil in a large Dutch oven or skillet. Add onions, carrots and celery and sautée for about 5 minutes over medium-high heat. Add green beans, zucchini and garlic. Cook for 5 more minutes, stirring occasionally.
- SOUP: Add basil, thyme, oregano, chili flakes, black pepper, sea salt and bay leaves. Add crushed tomatoes, vegetable stock, beans and grains together with the cooking liquid. Bring to a boil and stir in spinach. Simmer for 10 minutes with a lid on.
- GARNISH: Garnish with chopped parsley and serve with ciabatta bread and vegan pesto (optional). Enjoy!
Notes
- The conversion rate between dried and canned beans is roughly 1 to 3. If you are using canned beans, multiply the amount of dried beans stated by 3 to get the right amount of canned beans.
Nutrition Information
Show Details
Calories
106kcal
(5%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
4g
(6%)
Sodium
581mg
(24%)
Potassium
466mg
(13%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
5320IU
(106%)
Vitamin C
17.1mg
(19%)
Calcium
78mg
(8%)
Iron
2.8mg
(16%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 106 kcal
% Daily Value*
| Calories | 106kcal | 5% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Sodium | 581mg | 24% |
| Potassium | 466mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 5320IU | 106% |
| Vitamin C | 17.1mg | 19% |
| Calcium | 78mg | 8% |
| Iron | 2.8mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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