5.0 from 3 votes
Vegan Minestrone Soup
Serve a bowl of vegan minestrone soup for a cosy, hearty dinner that's packed full of vegetables and flavour. Ready in 45 minutes, using just simple ingredients, and delicious served with a side of crusty bread!
Cook Time
mins
Total Time
45 mins
Servings: 4
Calories: 324 kcal
Course:
Main Course , Soup
Cuisine:
Vegan
Ingredients
- 2 cloves garlic minced
- 1 large onion sliced
- 1 cup cherry tomatoes halved
- 2 cups zucchini chopped
- 1 medium red bell pepper chopped
- 1 large carrot peeled and sliced
- 1 cup celery chopped
- ½ cup green beans chopped
- 1 can can tomatoes (14 oz can)
- 1 cup plant based milk
- 2 tbsp nutritional yeast
- 1 tsp cumin
- 1 tbsp dried thyme
- 4 cups water or veggie broth
- 1 cup gluten-free macaroni
- 1 can butter beans drained and rinsed (14 oz can)
- 1 tbsp maple syrup
- 2 tbsp tamari
- 2 cups kale de-stemmed and roughly chopped
- ½ tsp salt or to taste
Instructions
- Add the garlic, onion, cherry tomatoes, zucchini, and red bell pepper to a pan and cook for 5-6 minutes, until the vegetables soften. You can use either olive oil for sautéing, or water if you want to keep it oil-free.
- Now add the carrots, celery, green beans and tinned tomatoes. Mix everything together, breaking the tomatoes down using a wooden spoon.
- Add the plant based milk, nutritional yeast, cumin and dried thyme. Bring to a simmer and cook for 3-4 minutes, stirring frequently.
- Pour in the water or veggie broth. Bring to a simmer again, and cook for 20 minutes, stirring occasionally.
- Add the pasta, butter beans, maple syrup and tamari. Simmer for a further 10-12 minutes, or until the pasta is cooked through. Add more water or veggie broth if it starts to dry out.
- At the last minute, stir in kale and season to taste with salt. Serve when the kale wilts.
Cup of Yum
Nutrition Information
Calories
324kcal
(16%)
Carbohydrates
62g
(21%)
Protein
17g
(34%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
1085mg
(45%)
Potassium
1469mg
(42%)
Fiber
12g
(48%)
Sugar
17g
(34%)
Vitamin A
8059IU
(161%)
Vitamin C
114mg
(127%)
Calcium
259mg
(26%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 324
% Daily Value*
| Calories | 324kcal | 16% |
| Carbohydrates | 62g | 21% |
| Protein | 17g | 34% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 1085mg | 45% |
| Potassium | 1469mg | 31% |
| Fiber | 12g | 48% |
| Sugar | 17g | 34% |
| Vitamin A | 8059IU | 161% |
| Vitamin C | 114mg | 127% |
| Calcium | 259mg | 26% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.