One Pot Vegan Minestrone Soup
User Reviews
5
One Pot Vegan Minestrone Soup
Description
The recipe starts with cooking soaked beans and grains or using their canned equivalents, then sautéing a soffrito of onion, carrot, celery, green beans, zucchini, and garlic. These are combined with dried herbs—basil, thyme, oregano—and a touch of chili flakes along with crushed tomatoes and vegetable stock to build a flavorful broth. Spinach is added near the end for freshness. The simmering allows the beans and grains to lend thickness and substance, while the herbs provide aromatic depth.
This minestrone features a mix of tender cooked legumes and vegetables with an overall mildly herbed and earthy flavor. Serving it with crusty ciabatta and optional vegan pesto adds texture contrast and bright herbal notes. This rich soup rounds out a plant-based meal with protein, fiber, and vegetables.
When using canned beans as a shortcut, adjust quantities, tripling the fresh bean amount to canned. This keeps the soup balanced. The recipe advises soaking dried beans overnight for best texture and cooking results.
Ingredients
- 1 cup or 200 g bean soaked overnight and cooked or canned beans, see notes below for the conversion rate between dried and canned beans, mixed
- 1 cup or 200 g lentil
- 1 cup or 200 g whole grain
- 2 tablespoons olive oil
- 1 onion diced, medium-sized
- 2 carrot diced, medium-sized
- 2 talks celery chopped
- 7 oz or 200 g green beans trimmed and chopped
- 1 zucchini chopped
- 3 cloves garlic minced
- 1 tablespoon basil dried
- 1 teaspoon thyme dried
- 1 teaspoon oregano dried
- 1 teaspoon chili flakes
- 1/2 teaspoon black pepper ground
- 1 teaspoon salt sea salt
- 2 bay leaf
- 2 oz or 400 ml crushed tomato canned
- 500 ml or 2 cups vegetable stock + bean broth if available
- 200 grams spinach 7 oz
- parsley chopped, to garnish
- ciabatta bread to serve
- pesto optional, vegan, to serve
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
- For canned beans, use three times the amount stated for dried beans to maintain the right ratio.
- Soaking beans overnight ensures better texture and faster cooking.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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