Vegan Minestrone Soup is made with a medley of seasonal veggies, mixed beans, and chickpea pasta. This Italian classic is one way to use leftover vegetables from your refrigerator. The addition of kale and beets in my recipe gives the soup a deep pink hue making it look very enticing against the golden chickpea pasta. It has a chockful of protein and vitamins in every mouthful when served with wholegrain breadsticks!
Origin:
Minestrone Soup can be traced to Roman times when it was made with seasonal produce, legumes and whole grains. Minestrone is derived from the Latin term minestrare, meaning “to serve”. This humble dish has become an Italian classic that is well-known globally. Different variations of this dish have evolved throughout the various regions of Italy. This dish gained popularity during the Renaissance period. Common people and the wealthy enjoyed this soup in various forms based on the availability of local produce and ingredients.
The Vegan Minestrone Soup is versatile in that you can mix and match beans and veggies based on your locality’s availability of seasonal produce. You could choose to make it into a thick stew or a light soup. This comforting soup will nourish your mind and body as its scope varies based on seasonal vegetables. Thus, its rich flavors from the colorful veggies, beans and pasta and its adaptability have made it a beloved soup worldwide.
Why make the Vegan Minestrone Soup:
My kids love the Vegan Minestrone Soup because they enjoy using their soup spoons to search for the different beans that I have used. I have adapted this soup from my Moroccan Lamb Soup that I make with chickpeas and sometimes other veggies with lamb. Minestrone soup is a simple vegetable soup that is typically made with leftover vegetables and served with breadsticks. I take advantage of Nature’s seasonal bounty and make the soup colorful and flavorful.
I like using my vegetables by the end of the week, and if I have plenty left over, then the one-pot Vegan Minestrone Soup is a dish that I elect to make. From my past experiences, I can tell you that there is a world of difference between canned tomatoes and fresh ones. Dried beans that are previously soaked and cooked, emit nutritious water that serves as a broth for my soup. I highly recommend fresh produce for this hearty soup; you will not regret it.
Frequently Asked Questions:
1. Is minestrone soup healthy?
Minestrone is quite healthy because of the addition of colorful vegetables and beans. Tomatoes are high in antioxidants and lycopene which boosts the nutrition content of the soup. Chickpea pasta is high in protein making it a complete meal when served with whole-grain bread sticks.
2. Is there a difference between pasta e fagioli and minestrone soup?
Pasta e fagioli is mostly pasta and beans and is much thicker than the minestrone soup.
3. What are some of the other herbs and vegetables that can be added to the soup?
I sometimes add bay leaves, sage, basil, and oregano to the soup. Celery and any other local produce can be added to this soup.
4. Can I make this Vegan Minestrone Soup in an instant pot?
Yes, this one-pot soup can be made using an instant pot, where you start with the saute mode and then use the pressure cook mode after adding the soaked beans. If using fresh beans, you need not pressure cook them but simmer or cook the veggies for a few minutes. Additionally, the slow cooker is another option to cook this soup.
5. How is the Minestrone different from a vegetable soup?
Minestrone is a hearty soup with chunks of veggies, pasta or rice, and beans, while a simple vegetable soup has only vegetables that may be blended.
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Ingredients:
- Aromatics: onion, garlic
- Veggies: tomato, carrot, zucchini, beet, asparagus; you can also add peppers and celery
- Pasta: chickpea pasta; any elbow or macaroni pasta will work
- Beans: dried mixed beans that were soaked overnight; or use white and black canned beans or fresh ones
- Spices and herbs: ground peppercorn, thyme, Italian dried mixed herbs, parsley (for garnish); feel free to add basil and oregano
- Broth: fresh vegetable stock; feel free to use store-bought vegetable stock
How to make the Vegan Minestrone Soup:
1. Prepare the ingredients. If using dried mixed beans, soak them overnight.
2. Heat a Dutch oven, drizzle the extra virgin olive oil, and sauté onion with garlic and tomatoes for 3 minutes on medium heat.
3. Next, add the soaked mixed beans and the vegetable stock and cover with a lid. Cook for 7 minutes.
4. Add the veggies (except kale) and cook for 5 minutes with the lid. Toss in the pasta, seasoning, salt, ground peppercorn, thyme, and kale and cook for 5 minutes.
5. Garnish with parsley and some parmesan cheese (optional). Serve hot with breadsticks.
Tips:
- Please ensure the veggies are cut the same size to allow even cooking. Greens must be added towards the end of the cooking process or they will turn slimy.
- I have used chickpea pasta which must be cooked al dente. Overcooking the chickpea pasta will make it mushy and disintegrate into the Vegan Minestrone Soup.
- If using canned beans, please add them with the pasta as cooking them for more time is not required.
Serving suggestion:
I have served the Vegan Minestrone Soup with whole-grain rye bread. You could serve it with breadsticks.
Storage:
Vegan Minestrone Soup can be frozen for 3 months in airtight containers and be refrigerated for 2-3 days. Reheat the soup in a saucepot until it boils.
Other vegan soup recipes that you might like:
Vegan Minestrone Soup
Equipment
- Dutch oven, stovetop
Ingredients
For the Minestrone Soup:
- 1½ tbsp olive oil extra virgin
- 1 onion chopped
- 3 cloves garlic minced
- 2 tomato chopped
- 1 cup mixed beans soaked overnight
- 8 baby carrots cubed
- 6 asparagus stalks chopped
- 1 zucchini chopped
- 1 pepper cubed
- 1 beet chopped
- 1 cup chickpea pasta elbow
- 3 sprig thyme chopped
- 1 tsp mixed dried herbs Italian blend
- 1½ tsp salt
- ⅓ tbsp black peppercorn ground
- 4 leaves kale chopped
- 7 cup vegetable stock fresh
Instructions
How to make the Vegan Minestrone Soup:
- Prepare the ingredients. If using dried mixed beans, soak them overnight.
- Heat a Dutch oven, drizzle the extra virgin olive oil and sauté onion with garlic and tomatoes for 3 minutes on medium heat.
- Next, add the soaked mixed beans with the stock and cover it with a lid. Cook for 7 minutes.
- Add the veggies (except kale) and cook for 5 minutes with the lid. Toss in the pasta, seasoning, salt, ground peppercorn, thyme, and kale and cook for 5 minutes.
- Garnish with parsley and some parmesan cheese (optional). Serve hot with breadsticks.
Notes
- Feel free to use canned beans instead of soaking dried beans for this recipe.
- I have used fresh vegetable stock, but you could swap it out for packaged vegetable stock.
- I cooked the pasta for 5 minutes following the package instructions.
- If simmering the soup, then allow a few more minutes of cooking time.
Nutrition
this is perfect! I love all the vegetables, this is so healthy and it’s perfect for any time of year
Thanks Ken! Hope you make it anytime you like.
This is so great for my kids, thanks for sharing this recipe!
Thank you!