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Healthy Minestrone Soup Recipe

vegan minestrone soup recipe

This soup is the perfect way to eat your veggies! Each serving of this hearty Italian soup contains 2 servings of vegetables, so eat up! It also freezes well, so you can make extra for busy evenings.

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Healthy Minestrone

Course: Soup
Cuisine: Italian
Servings: 5 people
Calories: 193kcal

Equipment

  • Pressure cooker or regular large pot (will take longer)

Ingredients

  • 5 cup water filtered
  • 2 cups tomatoes boiled, peeled
  • 1 cup tomato sauce
  • 0.5 cup kidney beans raw or canned
  • 0.5 cup lentils raw
  • 0.5 cup cannellini beans raw or canned
  • 0.25 cup peas frozen or canned
  • 0.25 cup green beans frozen or canned
  • 1 whole onion diced (large pieces)
  • 0.5 whole zucchini sliced
  • 4 cloves garlic sliced or minced
  • 2 whole potatoes peeled, chopped into 1 inch pieces
  • 1 tbsp italian season
  • 1.5 tsp sea salt (or to taste)
  • 1 tsp pepper ground
  • 3 bay leaves dried
  • 1 cup pasta dry, shells
  • 1 tsp olive oil

Instructions

  • Bring your water to a boil in your pot or pressure cooker.
  • Add your potatoes, and any of the raw legumes (lentils, beans, and/or cannellini beans) you'll be using. Cook until all of these ingredients are soft.
  • Add any canned or frozen foods (legumes, peas, green beans), onions, garlic, and tomato sauce to the pot. Cook for about 5-8 more minutes.
  • Add zucchini, italian seasoning, salt, pepper, and bay leaves. Cook for 5 more minutes, or until zucchini is almost fully cooked.
  • Add dry pasta shells and olive oil to the soup. Continue cooking until pasta is ready. Do not overcook pasta, as it will become softer in the soup over time.
  • Garnish each bowl with fresh basil, and serve with ciabatta bread. Enjoy!

Notes

-Don’t toss out your potato peels! Wash, then season and bake/fry for quick and easy chips!

Nutrition

Serving: 240g | Calories: 193kcal | Carbohydrates: 36g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Sodium: 1012mg | Potassium: 636mg | Fiber: 11g | Sugar: 5g | Vitamin A: 819IU | Vitamin C: 17mg | Calcium: 71mg | Iron: 4mg

Patricia Maroday

Hi I'm Patricia. Vegan lifestyle Coach. Blogger. Soccer mom to a son who thinks I am a vegan scientist. I just want to encourage people to try out the vegan lifestyle their way and making a global impact together. Join my movement!

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Hi I’m Patricia. Vegan. Blogger. Marketer. Wife. Lazy cook. Soccer mom to a son who thinks I am a vegan scientist. I just want to encourage people to try out the vegan lifestyle their way and making a global impact together. Join my movement!

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