Veggie-Packed White Bean Minestrone
User Reviews
5
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Prep Time
15 mins
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Cook Time
35 mins
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Total Time
50 mins
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Servings
6 (Bowls)
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Calories
230 kcal
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Course
Main Course, Soup
Veggie-Packed White Bean Minestrone
Description
This minestrone recipe blends a variety of fresh vegetables including onion, carrots, fennel (or celery), garlic, potatoes, zucchini (or summer squash), and green beans, gradually cooked in olive oil. After softening, crushed tomatoes are added alongside water (or vegetable broth) and seasonings such as red pepper flakes, dried basil, and sea salt. White beans contribute creaminess and protein to the hearty broth.
The vegetables cook until tender but maintain some bite, creating a mix of textures—from the starchy potatoes to the crisp green beans. The broth carries the sweetness of cooked carrots and fennel, the acidity of tomatoes, and the warmth of spices. This result is a balanced, filling soup rich in plant-based ingredients suitable as a main course or a substantial starter.
Serve the minestrone warm topped with vegan parmesan and fresh herbs such as basil or parsley for brightness. Fresh crusty or gluten-free bread or toasted croutons complement the soup by providing a crunchy element and additional substance.
Nutrition estimates are based on fennel and the lower range of optional ingredients. Adjust seasoning as desired, and omit or add herbs according to preference. The soup stores and reheats well, making it practical for multiple meals.
Ingredients
- 3 Tbsp olive oil
- 1 small yellow onion 1 small onion yields ~1 ½ cups or 180 g, diced
- 3 medium carrot 3 carrots yield ~1 ½ cups or 165 g, sliced into ~1/8 inch circles
- 1 bulb fennel 1 bulb fennel yields ~2 cups or 230 g // or sub celery, chopped
- 5 cloves garlic 5 cloves garlic yield ~2 ½ Tbsp or 20 g, minced
- 2 medium yellow potato 2 potatoes yield ~2 ½ cups or 340 g, cut into 1-inch cubes
- 1 medium zucchini 1 zucchini yields ~2 cups or 200 g, or yellow summer squash, quartered and sliced into ~1/8 inch slices
- 2 cups Green bean cut into 1-inch pieces
- 1/2-3/4 tsp red pepper flakes
- 1 tsp basil optional, dried
- 1-1 ½ tsp salt sea salt
- 1 (15 oz.) can crushed tomatoes
- 4 cups water (or vegetable broth)
- 2 (15 oz.) cans white bean we like cannellini or butter beans // or sub ~3 cups homemade in place of 2 cans, drained and rinsed
FOR SERVING optional
- vegan parmesan cheese
- basil or parsley, freshly chopped
- bread gluten-free as needed // or croutons, toasted, crusty
Instructions
- Heat a large pot over medium heat. Once hot, add olive oil, diced onion, carrots, and chopped fennel or celery. Cook, stirring occasionally, until the vegetables are soft and translucent, about 5 minutes. Add garlic and cook for about 1 more minute until fragrant.
- Add cubed potatoes, zucchini, green beans, red pepper flakes, dried basil (optional), and the lesser amount of sea salt. Cook for 5-10 minutes, stirring occasionally, until the vegetables are slightly softened.
- Add the crushed tomatoes and cook for another 5 minutes, stirring occasionally. Add the water and bring to a boil. Lower the heat to a simmer and continue cooking for 10 minutes. Add the white beans and cook for another 5-10 minutes, until the potatoes are tender. Taste and adjust as needed, adding more salt for overall flavor or red pepper flakes for heat.
- Transfer to serving bowls and enjoy warm with vegan parmesan cheese, freshly chopped basil or parsley, and toasted crusty bread (whole grain or gluten-free) or croutons (all optional, but recommended!).
- Store leftover soup in an airtight container in the refrigerator for up to 3-4 days or in the freezer for 1 month or longer. Reheat in the microwave or on the stovetop, adding a little water if needed.
Notes
- The nutrition estimate is based on fennel and the lower ranges of seasonal additions without optional toppings.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(Bowls)
Amount Per Serving
Calories 230 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 230 | 12% |
| Carbohydrates | 35.4g | 12% |
| Protein | 7.6g | 15% |
| Fat | 7.9g | 12% |
| Saturated Fat | 1.1g | 6% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 599mg | 25% |
| Potassium | 1047mg | 22% |
| Fiber | 8.5g | 34% |
| Sugar | 10.2g | 20% |
| Vitamin A | 906IU | 18% |
| Vitamin C | 30mg | 33% |
| Calcium | 107mg | 11% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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