Vegan Minestrone Soup
Eva Peterson
Make our vibrant, easy vegan minestrone soup! A simple Sattvic recipe for hearty, healthy comfort food. Deliciously satisfying!
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 54 minutes mins
Course Light Lunch, Main Course, Soup
Cuisine Italian, Sattvic Inspired
Servings 6 servings
Calories 350 kcal
For the Soup Base:
- Water: 6 cups or combine water and light vegetable broth to give it extra flavor
- Fresh Tomatoes: 2 large diced (or one 14.5‑oz can of diced tomatoes with juices, unsalted)
- Tomato Paste: 1 tablespoon optional, for more color and a richer flavor
Vegetables:
- Carrots: 2 medium peeled and diced into ½‑inch pieces
- Celery: 2 stalks diced (using inner stalks gives a milder flavor)
- Sweet Potato: 1 small peeled and cubed into ½‑inch pieces
- Green Beans: 1 cup trimmed and cut into 1‑inch pieces
- Kale: 2 large leaves de‑stemmed and chopped (or use baby spinach)
- Zucchini: 1 medium sliced into half‑moons
Protein and Pasta:
- Kidney Beans: 1 can 15 oz, rinsed and drained (or use cannellini/white beans)
- Small Pasta: ¾ cup elbow macaroni, small shells, or ditalini; gluten‑free if needed
- Flavor Enhancers Sattvic Adaptation:
- Asafoetida Hing: ⅛ teaspoon (Optional, for a savory taste rather than garlic/onion. If feasible, use pure hing.)
- Ginger: 1‑inch piece finely grated (substitutes garlic pungency)
- Turmeric Powder: ½ teaspoon warmth and deep color
- Mild Italian Seasoning: 1 tablespoon a blend of dried basil, oregano, and thyme works
- Salt: To taste start with ½ teaspoon and adjust accordingly
- Freshly Ground Black Pepper: To taste
Optional Garnish:
- Vegan Parmesan Cheese: A light sprinkle for extra flavor
- Fresh Parsley: Chopped about 2 teaspoons for a burst of freshness
- Note: This recipe adheres to Sattvic guidelines by omitting onions and garlic. If desired add 1 teaspoon of lemon juice at the end for brightness.
Step 1: Prepare Your Vegetables
Wash and Chop: Wash all fresh vegetables. Peel and chop the carrots, celery, and sweet potato into uniform ½‑inch pieces. Trim the ends of the green beans and slice them into segments about 1 inch long. De‑stem and chop the kale (or substitute baby spinach) and slice the zucchini into half‑moons.
Dice Tomatoes: If using fresh tomatoes, chop them uniformly. (For canned tomatoes, simply open and combine in the juice.)
Step 2: Build the Base
Heat the Pot: Put 6 cups of water (or a mixture of water and light vegetable broth) in a large, heavy‑bottomed pot and bring to a low simmer over medium heat.
Add Tomatoes: Add the diced tomatoes and tomato paste (if using). Allow these to cook for 5 minutes or so to begin getting the flavors incorporated.
Step 3: Add Vegetables and Spices
Add the Veggies: Add the sweet potato, celery, and carrots to the boiling water. Stir and let them cook for about 10 minutes until they begin to soften.
Add More Veggies: Add the zucchini, green beans, and kale. Stir gently to combine.
Spice It Up: Include the grated ginger, turmeric powder, and mild Italian seasoning.Season with salt and a generous amount of freshly ground black pepper, according to your preference. Simmer for another 5–7 minutes until the vegetables are tender but retain a bit of crunch.
Step 4: Add Beans and Pasta
Beans: Gently stir in the rinsed kidney beans (or beans of your choice) into the pot.
Pasta: Add small pasta. Reduce the heat to low and let the Vegan Minestrone Soup simmer uncovered for about 8–10 minutes, stirring occasionally, until the pasta is al dente. Be careful not to overcook it, as pasta absorbs more broth.
Step 5: Final Adjustments
Season and Taste: Finally, taste the soup and season if necessary. Add a touch of tanginess by incorporating 1 teaspoon of lemon juice.
Garnish: Remove the pot from heat and ladle the Vegan Minestrone Soup into bowls. Garnish a spoonful of vegan parmesan cheese on top of each serving and chopped fresh parsley.
Nutrition Information (Per Serving - Estimated):
- Calories: ~350 kcal
- Protein: ~15 g
- Fat: ~10 g
- Saturated Fat: ~1.5 g
- Carbohydrates: ~50 g
- Fiber: ~12 g
- Sugar: ~8 g
- Sodium: Varies significantly based on vegetable broth and added salt.
- Also provides: Good source of Vitamin A, Vitamin C, Iron, Potassium.