Vegan Minestrone Soup Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4
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Calories
263 kcal
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Course
Main Course, Soup
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Cuisine
Mediterranean, Italian
Vegan Minestrone Soup Recipe
Description
The Vegan Minestrone Soup Recipe builds flavor by lightly sautéing aromatic vegetables and infusing them with warm spices such as cumin, coriander, turmeric, cinnamon, and black pepper. Tomato puree and canned tomatoes add acidity and depth, simmered with vegetable stock and lentils for body and mild thickness.
Adding pasta and butter beans later allows them to cook just until tender, supporting a balanced texture. Fresh spinach added last wilts quickly, contributing brightness and color. This layered cooking approach results in a wholesome, robust soup with textured vegetables, creamy beans, and tender pasta.
To serve, it is suggested to add vegan parmesan cheese and a squeeze of fresh lemon for brightness. Accompaniments like crusty bread complement the hearty soup, while optional chili flakes or oil bring heat for those who desire spice.
Ingredients
- 1 onion
- 2 carrot
- 2 celery stalks
- 2-3 garlic cloves
- 1 teaspoon Coriander
- 1 teaspoon cumin
- 1 teaspoon thyme dried
- ½ teaspoon Turmeric
- ½ teaspoon cinnamon
- ½ teaspoon black pepper
- 1 tablespoon tomato puree
- 14 oz chopped tomatoes finely chopped, canned
- 2 liters vegetable stock
- ½ cup red lentils
- 1 cup pasta
- 1 cup butter beans
- ½ cup spinach
- salt to taste
Instructions
- Finely chop the carrot, celery, and onion, and crush the fresh garlic.
- Heat some olive oil in a large pot and sautée the chopped veggies and garlic for a few minutes, or until the onion starts to soften.
- Add the spice and herbs mix, the tomato paste, and chopped tomatoes. Stir for a couple of minutes, to combine all the flavors.
- Add the vegetable stock and red lentils, and bring to a simmer.
- When the red lentils start to soften, add the pasta and butter beans. Bring to a gentle simmer.
- When the pasta is almost cooked (make sure you cook it al dente), add the fresh spinach.
- Once the spinach leaves have wilted, you can serve the minestrone.
Notes
- Adding vegan parmesan cheese and fresh lemon juice enhances the soup's flavor before serving.
- Serve the soup with crusty bread for a satisfying meal.
- For a bit of heat, add chili flakes or a drizzle of chili oil just before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 263 kcal
% Daily Value*
| Calories | 263kcal | 13% |
| Carbohydrates | 53g | 18% |
| Protein | 14g | 28% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 0.2g | 1% |
| Sodium | 2169mg | 90% |
| Potassium | 932mg | 20% |
| Fiber | 13g | 52% |
| Sugar | 11g | 22% |
| Vitamin A | 7501IU | 150% |
| Vitamin C | 19mg | 21% |
| Calcium | 104mg | 10% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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