5 from 15 votes
Vegan Minestrone Soup Recipe
This vegan minestrone soup combines sautéed onion, carrot, celery, and garlic with a blend of spices like coriander, cumin, and turmeric. It incorporates tomato puree, canned tomatoes, vegetable stock, red lentils, pasta, butter beans, and fresh spinach for a hearty, nutrient-packed soup with a blend of savory and aromatic flavors and varied textures.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
4
Calories:
263 kcal
Course:
Main Course, Soup
Cuisine:
Mediterranean, Italian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 263
% 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.