5.0 from 15 votes
Vegan Minestrone Soup Recipe
Vegan minestrone soup is a delicious and comforting way to enjoy a healthy, hearty meal. Combining fresh ingredients, pulses, pasta, and vegetable stock, is somehow magical. Enjoy our lovely vegan version of this classic recipe.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4
Calories: 263 kcal
Course:
Main Course , Soup
Cuisine:
Mediterranean , Italian
Ingredients
- 1 onion
- 2 carrots
- 2 celery stalks
- 2-3 garlic cloves
- 1 teaspoon Coriander
- 1 teaspoon cumin
- 1 teaspoon dried thyme
- ½ teaspoon Turmeric
- ½ teaspoon cinnamon
- ½ teaspoon black pepper
- 1 tablespoon tomato pure
- 14 oz canned chopped tomatoes finely chopped
- 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
- Add some vegan parmesan cheese on top, and squeeze some fresh lemon.
- Serve with crusty bread.
- To add some spice, add chilli flakes or a drizzle of chili oil 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
Monounsaturated Fat
0.2g
Sodium
2169mg
(90%)
Potassium
932mg
(27%)
Fiber
13g
(52%)
Sugar
11g
(22%)
Vitamin A
7501IU
(150%)
Vitamin C
19mg
(21%)
Calcium
104mg
(10%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
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.