Minestrone Soup

ByJanelle Carss

This healthy Minestrone Soup is veggie and fibre packed, and happens to be deliciously plant-based! Made with whole food ingredients like, beans, vegetables, and pasta, it makes for a quick and satisfying lunch for a family, or a great option for meal prepping.

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Ingredients & Inspiration

Minestrone Soup is a classic mediterranean soup borne out of Italy, that has dozens, if not hundreds of variations. Predominantly featuring a base of tomatoes, onion, garlic, carrot and celery with room for any other veggies in your fridge, beans and pasta are always included. Chickpeas, also known as garbanzo beans, are one of the most popular choices to include if you find yourself in the Sardinia region of Italy.

Which brings me to the Blue Zones: if you’ve never heard of the Blue Zones, they’re areas of the world where they have the most concentrated populations of centenarians, aka people who live past 100 years old! Sardinia happens to be one of the Blue Zones and one of the oldest families in the world who lives there claims to eat a version of this minestrone soup, which they say has been one of the reasons they have such great longevity.

People who live in blue zones eat a predominantly whole food plant-based diet

Hey, if this super easy to make, tasty soup could keep me living into my hundreds why wouldn’t I make it on the regular?! It’s the perfect kind of soup to feed a crowd or portion into meal-prep containers to keep on hand for easy meals throughout the week. You only need a handful of healthy, whole food plant-based ingredients:

  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 1 28-oz can diced tomatoes
  • 2 tbsp tomato paste
  • 3 medium yellow potatoes, diced
  • 1 medium zucchini, diced (about 1½ cups)
  • 2 tsp dried oregano
  • 15 oz canned beans of choice, drained and rinsed
  • 5 to 6 cups water or veggie
  • 1½ cups dry pasta shells (or small pasta)
  • 1 cup chopped fresh herbs
  • ½ tsp salt

How to Make Minestrone Soup

This Minestrone Soup literally will be on of the easiest soups you ever make, but also one of the most simply delicious! The magic of humble, whole foods.

  1. Heat the water or oil in a large stockpot over medium heat, then add the garlic and onion. Cook for 3 to 4 minutes until translucent and fragrant.
  2. Add the celery, carrot, potato, zucchini, Italian seasoning, salt and pepper. Stir to combine and cook for 6 to 7 minutes, until the potatoes and carrots are softened.
  3. Add the canned tomatoes, beans, dry pasta and broth, stir to combine, then cover and bring to a boil. Once boiling, lower heat to a simmer and cook for about 10 to 13 minutes, until the pasta is al dente.
  4. Garnish with the chopped fresh herbs, serve hot and enjoy!

Mine Minestrone

This healthy Minestrone Soup will be a year-long favourite once you try it! Perfect for feeding a hungry crowd on a dime and short notice, this filling meal always is a feel-good choice.

If you loved this recipe you might want to check out my Italian Meal Prep Recipes, Butternut Basil & Tomato Soup, or Vegan Scarpariello!

Did you made any of these recipes and decide to share them on Facebook or Instagram? Don’t forget to tag me @SteamyVegan and use hashtag #SteamyVegan, because I seriously love seeing what you’re cooking up! Plus make sure to check me out on YouTube — I have HUNDREDS of videos to give you limitless plant-based inspiration!

Janelle Carss

Minestrone Soup

This healthy Minestrone Soup is veggie and fibre packed, and happens to be deliciously plant-based! Made with whole food ingredients like, beans, vegetables, and pasta, it makes for a quick and satisfying lunch for a family, or a great option for meal prepping.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 8 servings
Course: Appetizer, Lunch, Soup
Cuisine: Italian
Calories: 150
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil, for sautéing (or ¼ cup water)
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 3 medium yellow potatoes, diced
  • 1 medium zucchini, diced
  • 1 20 oz can diced tomatoes
  • 1 tbsp Italian seasoning (or mix of dried oregano, basil, thyme)
  • 1 15 oz can beans (chickpeas, kidney beans, cannelini beans, etc)
  • 7 to 8 cups hot water or veggie broth
  • 1½ cups small whole wheat or gluten-free pasta, uncooked (shells, ditalini, macaroni, etc.)
  • ½ tsp kosher salt
  • ½ tsp black pepper
  • 1 cup fresh herbs, chopped flat-leaf parsley, cilantro, basil, etc

Method
 

  1. Warm the oil or water in a large stockpot over medium heat, then add the garlic and onion. Cook for 3 to 4 minutes until translucent and fragrant.
  2. Add the celery, carrot, potato, zucchini, Italian seasoning, salt and pepper. Stir to combine and cook for 6 to 7 minutes, until the potatoes and carrots are softened.
  3. Add the canned tomatoes, beans, dry pasta and broth, stir to combine, then cover and bring to a boil. Once boiling, lower heat to a simmer and cook for about 10 to 13 minutes, until the pasta is al dente.
  4. Garnish with the chopped fresh herbs, serve hot and enjoy!

Notes

Macros per serving (serves 8):
  • Calories: 150
  • Carbs: 30g
  • Protein: 8g
  • Fats: 1g
*Macros are without using oil in this recipe*

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