Vibrant Garden Minestrone Soup
Easy vegan minestrone soup with fresh vegetables, beans & pasta. Healthy, hearty, ready in 1 hour. Perfect for meal prep.
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 2 stalks celery, cut into small dice
- 2 medium carrots, peeled and diced
- 1 can (28 ounces) crushed tomatoes
- 7 cups vegetable broth
- 1 medium zucchini, diced
- 1.5 cups fresh green beans, trimmed and cut into 1-inch pieces
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 1 cup small pasta shapes (ditalini or elbow)
- 3 cups fresh spinach, roughly chopped
- 2 teaspoons dried Italian seasoning
- 1/4 teaspoon red pepper flakes
- Sea salt and freshly ground black pepper, to taste
- 3 tablespoons fresh basil, torn
- 2 tablespoons nutritional yeast or vegan Parmesan (optional)
Instructions
- 1
Warm the olive oil in a large heavy-bottomed pot over medium heat until shimmering, about 1 minute.
- 2
Add the diced onion, celery, and carrots to create a fragrant soffritto base, stirring occasionally until softened and the onion becomes translucent, about 8 minutes.
- 3
Stir in the minced garlic and cook for another 60 seconds, stirring constantly, until fragrant.
- 4
Pour in the crushed tomatoes and vegetable broth, stirring well to combine the flavors, and bring the mixture to a gentle boil.
- 5
Add the diced zucchini, green beans, and Italian seasoning, then reduce heat to medium-low and simmer for 10 minutes to allow the vegetables to begin softening.
- 6
Stir in the drained cannellini beans and pasta, then continue simmering for 8-10 minutes, stirring occasionally, until the pasta is nearly tender.
- 7
Add the chopped spinach and red pepper flakes in the final 2 minutes of cooking, stirring until the spinach wilts and becomes vibrant green.
- 8
Taste the soup and adjust seasoning generously with sea salt and black pepper, keeping in mind the flavors will deepen slightly as it cools.
- 9
Ladle the hot soup into bowls and finish each portion with fresh torn basil and a sprinkle of nutritional yeast or vegan Parmesan cheese if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Vegetable broth | Homemade vegetable stock or low-sodium broth | Reduces sodium intake and increases mineral content from scratch-made stock |
| Cannellini beans | Chickpeas or lentils | Offers different protein profiles and fiber levels for varied nutritional benefits |
| Pasta (wheat-based) | Gluten-free pasta or cooked farro | Accommodates dietary restrictions and may improve blood sugar response |
| Fresh spinach | Kale, Swiss chard, or frozen spinach | Increases mineral density and antioxidants; kale offers more robust texture |
| Olive oil (refined) | Cold-pressed extra-virgin olive oil | Retains polyphenols and anti-inflammatory compounds destroyed in refinement |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 298 |
| Total Fat | 11g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 720mg |
| Carbohydrates | 49g |
| Fiber | 12g |
| Sugar | 8g |
| Protein | 13g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
