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One Pot Vegan Minestrone Soup
5 from 15 votes

One Pot Vegan Minestrone Soup

This One Pot Vegan Minestrone Soup is a hearty blend of mixed beans, lentils, whole grains, and fresh vegetables simmered with herbs and crushed tomatoes. The soup is thickened with cooked legumes and greens, offering a textured, nutrient-rich meal that combines savory herbs and mild spice. It’s ideal for a comforting plant-based meal when served with ciabatta bread and optional vegan pesto.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 8
Calories: 106 kcal
Course: Soup
Cuisine: Italian

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

    Cup of Yum
  1. 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).
  2. 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.
  3. 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. 
  4. 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

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%)

Nutrition Facts

Serving: 8 Serving

Amount Per Serving

Calories 106

% 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.