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Dinner Tonight: Hearty Vegan Minestrone
Posted on by Neal Barnard, MD, FACC
As parts of the United States still continue with low temperatures, you may be looking for recipes that will help you stay warm on a cold winter day! We’ve got you covered with of one of our favorite soup recipes... vegan minestrone.
Minestrone is a hearty Italian vegetable soup made with vegetables and pasta or rice. The remaining ingredients are basic pantry items, including canned tomatoes, beans, spices and any vegetables you may have on hand. Not only will this budget friendly soup keep you warm on a cold day, but it is also packed with fiber, plant-based protein, vitamins, minerals and antioxidants that will help give your immune system a boost this winter, as we anxiously await the warmer temperatures.
Hearty Vegan Minestrone
Recipe by Noah Kauffman Makes 8 Servings Ingredients • 1/2 onion, chopped • 6 cups low-sodium vegetable broth, divided • 4 cloves garlic, finely chopped • 1 cup carrots, diced • 2 stalks celery, sliced • 2 potatoes, peeled and diced • 1 28-oz can diced tomatoes • 1 zucchini, chopped • 2 tsp dried basil • 1 tbsp dried parsley • 1/4 tsp sea salt • Black pepper (to taste) • 1 15-oz can kidney beans, drained and rinsed • 1 cup dry macaroni noodles • 1/2 cup frozen lima beans • 1 1/2 cups fresh chopped spinach, or 1/2 cup frozen chopped spinach Directions Sauté the onion in 1/4 cup of the vegetable broth on medium-low heat for 4 minutes. Add the garlic and sauté for 3 more minutes. Add the carrots, celery, potatoes, tomatoes and remaining vegetable broth. Increase the heat to medium-high to bring to a boil. Reduce the heat to medium-low and simmer, covered, for 20 minutes. Then add the zucchini, basil, parsley, sea salt, black pepper, kidney beans, macaroni, and lima beans. Increase the heat to medium-high to bring back to a boil. Boil for 1 minute, then reduce the heat to simmer on low, covered, for 8 more minutes. Add the spinach and cook for 3 more minutes. Serve and enjoy! Photo from here, with thanks.
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