This simple recipe for delicious minestrone soup makes a satisfying plant-based dinner. Full of healthy vegan protein and whole grain fiber, you will love the Italian flavors that fill your bowl. This whole foods, oil-free dish is ready in under 30 minutes.
What is Minestrone Soup?
Minestrone is a classic Italian soup that typically combines beans, pasta, and vegetables in a tomato or clear broth. It first originated in the 17th century by using leftover scraps of vegetables, meat, beans, and pasta. These ingredients were simmered together to make a satisfying meal…creating something from nothing. Modern iterations can have many variations. As there is no set recipe, the dish gives much leniency to offer variations in the selection of vegetables, legumes, and pastas you can use.
Seasonal Variations of Minestrone
As a classic Italian dish, minestrone should give a nod to the seasonality and locality where it’s made. In Italy, a recipe for minestrone will often shift throughout the year. Winter minestrone might include winter vegetables like Swiss Chard, leeks, carrots. Summer minestrone will often include zucchini, summer squash, basil, or fresh tomatoes. Feel free to make your own swaps and experiment with the basic recipe. I love adding a couple of Yukon potatoes for extra sustenance. Or, using up the last handful of green beans or bell pepper.
Using Different Types of Pasta in Minestrone
Just as you can experiment with different vegetables, you can also experiment with different pastas. This is a great recipe for cleaning out your pantry: Use whatever leftover pasta you have on hand, whether it’s a whole grain macaroni, a gluten-free shell, or quinoa shapes. The only rule is that it should fit on your spoon. With larger noodles (like spaghetti or linguini), consider breaking them up before adding them to your soup. After all, no one wants to use a fork to eat their soup!
Adding Plant-Based Protein with Beans
Minestrone packs extra plant-based protein by incorporating beans. This recipe uses red kidney beans, but you can swap out with other types of beans. I love using cannellini beans for extra creaminess. I’ve also used a can of lentils, or garbanzo beans. Even frozen peas and lima beans are great options!
What Does Minestrone Go Well With?
Minestrone soup is a delicious meal all on it’s own. You can serve it with whole grain bread (which is great for sopping up the broth). Or, enjoy with with delicious Italian salad like: Simple Balsamic Marinated Mushroom Bean Salad, Perfect Delicata Squash Salad with Creamy Apple Cider Dressing, Italian Red Quinoa Fennel Citrus Winter Salad, or a Bag of Italian Lettuce tossed with Oil-Free Balsamic Roasted Brussels Sprouts
Print Recipe
Hearty Plant-Based Italian Minestrone
Ingredients
- 1 medium onion diced
- 2 stalks celery diced
- 1 medium carrot diced
- 3 cloves garlic minced
- 2 teaspoons dried basil
- 1 teaspoon dried thyme
- 4 cups low-sodium vegetable stock or 1 vegetable bullion cube + 4 cups water
- 1 cups water
- 1 15-ounce can diced tomatoes
- 1 15-ounce can red kidney beans, drained and rinsed
- 1 bay leaf
- 3 ounces whole grain pasta shells about 1 1/2 cups
- 1 bunch Swiss chard or 4 cups any chopped leafy greens
Instructions
- Preheat a medium pot over medium heat.
- To prepare the Italian Winter Minestrone Soup: While the pot pre-heats, dice the onion, celery, and carrot. Add the diced veggies to the preheated pot. Cover and let sweat 5 minutes, until onions are translucent. The vegetables should start to turn golden brown. If they start to burn, add a splash of water and turn down the heat.
- When the veggies are done sweating, add the garlic and dried herbs (basil and thyme). Cook 30 seconds, just until aromatic and the garlic starts to soften. Then, add the vegetable broth (or bouillon cube), 1 cup of water, canned tomatoes, and bay leaf. Cover and bring to a simmer. Simmer for 15 minutes. The carrots should be tender and the soup be very aromatic.
- After 15 minutes, bring the soup to a rolling boil. Add the pasta and cook for about 10 minutes (or 2-3 minutes less than the box’s cooking directions). While the pasta is cooking, prepare the chard. Strip the leaves away from the stems. Discard the stems. Roughly chop the chard leaves into bite-sized pieces. Add to the soup.
- When pasta is tender, carefully taste and adjust seasoning with salt and pepper. Serve with a warm hug.
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 250 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 264 mg | 11 % |
| Potassium 203 mg | 6 % |
| Total Carbohydrate 68 g | 23 % |
| Dietary Fiber 34 g | 135 % |
| Sugars 5 g | |
| Protein 24 g | 47 % |
| Vitamin A | 148 % |
| Vitamin C | 18 % |
| Calcium | 4 % |
| Iron | 6 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- McCORMICK Culinary Thyme Leaves
- Delallo Organic Whole Wheat Pasta Shells No. 91, 1 Lb
- Edward & Sons Low Sodium Veggie Bouillon Cubes, 2.2-Ounce Boxes (Pack of 12)
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