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5.0 from 15 votes

One Pot Vegan Minestrone Soup

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!

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

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

    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

  • 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

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

% 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.