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Vegan Minestrone Soup
Vegan Minestrone Soup is a hearty potful of fresh garden veggies, tender noodles, spices, and plant proteins simmered in a tomato broth. It is a healthy one-pot dish that will instantly warm you up and leave you feeling comfy and satisfied. Perfect for the chilly weather!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 -8 servings
Calories: 231 kcal
Course:
Side Dish , Appetizer , Soup
Cuisine:
Italian
Ingredients
- 1 tablespoon vegetable oil
- ½ yellow or red onion diced
- 1 garlic clove minced
- 2 medium carrots sliced
- 2 ribs celery sliced
- 1 can diced tomatoes 14.5 ounces, in their juices
- 5 cups vegetable broth
- 2 cans Kidney Beans 15-ounce, drained
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 ½ cups pasta noodles bowties, tubular, penne, etc.
Optional Additions:
- 2 pieces bay leaves
- 2 cups kale or spinach, chopped
- 2 medium Russet potatoes or red potatoes, chopped
- 1 cup broccoli fresh or frozen
- 1 cup green beans fresh or frozen
Instructions
- In a large pot over medium-high heat, heat the oil (or water).
- Add the onion, garlic, carrots, and celery. Saute for 3 minutes or until the onion is tender and translucent.
- Add the tomatoes, water, and bouillon cubes (or broth), beans, oregano, and cumin, and cook for 5 minutes.
- Add the pasta and cook for the amount of time suggested on the package.
- Remove from the heat. Add salt and pepper.
Cup of Yum
Notes
- If you want a thicker soup, you can add more tomato sauce, but add more broth or water if you like it soupier.
- If you are making this to serve later, pre-cook the pasta separately and add it when reheating the soup. It’s not good to let the pasta rest in the soup as it will soak the liquids.
- If you want to make it low-carb, you can skip the pasta and add more plant proteins instead.
- You can sprinkle on vegan parmesan cheese and pesto before serving to make it even more flavorful!
Nutrition Information
Calories
231kcal
(12%)
Carbohydrates
45g
(15%)
Protein
8g
(16%)
Fat
3g
(5%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
836mg
(35%)
Potassium
805mg
(23%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
6438IU
(129%)
Vitamin C
56mg
(62%)
Calcium
109mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6-8 servings
Amount Per Serving
Calories 231
% Daily Value*
| Calories | 231kcal | 12% |
| Carbohydrates | 45g | 15% |
| Protein | 8g | 16% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 836mg | 35% |
| Potassium | 805mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 6438IU | 129% |
| Vitamin C | 56mg | 62% |
| Calcium | 109mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.