Vegan Minestrone Soup
Try this delicious vegan minestrone soup. Packed with vegetables, protein-rich beans, and pasta—a healthy and satisfying meal. This soup is gluten-free, nut-free, oil-free, and Daniel Fast approved.
Servings: 4
Calories: 230kcal
Ingredients
- 1 ½ Tablespoons white or yellow miso paste
- 4 cups low-sodium vegetable broth, divided
- 1 ½ cups chopped onion
- 1 cup chopped carrots
- 1 cup chopped celery
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ⅛ to ¼ teaspoon crushed red pepper flakes, for heat
- 2 bay leaves
- 1 28- ounce can diced tomatoes
- 1 15- ounce can cannellini beans, drained and rinsed (or 1 ½ cups cooked)
- ½ cup whole grain small shell or elbow pasta (use gluten-free, if gluten sensitive)
- 2 Tablespoons balsamic vinegar
- ⅓ cup fresh chopped parsley
- 2 cups finely chopped kale
Instructions
- Make the miso slurry by adding about ½ to 1 cup of low-sodium vegetable broth to a mini blender with the miso paste. Blend until smooth. Making this slurry first will help prevent biting into a clump of miso paste while eating the soup later. Set the mixture aside.
- Preheat a large pot over medium heat. Add chopped onion, carrots, and celery, along with a splash of water or vegetable broth. Saute for 5 minutes.
- Add minced garlic, dried thyme, dried oregano, and crushed red pepper flakes. Give it a stir and continue cooking for another minute.
- Pour the blended miso slurry into the pot.
- Add diced tomatoes, bay leaves, cannellini beans, and remaining vegetable broth to the pot.
- Turn the heat up to medium-high and bring the soup to a gentle boil. Then, reduce the heat to low and simmer, partially covered, for 20 minutes.
- Remove the lid, and add small shell pasta and cook uncovered for 7 to 8 minutes.
- Add the fresh chopped parsley and balsamic vinegar. Give it a stir.
- Add finely chopped kale and stir to incorporate. Turn off the heat and let the soup sit for 3 to 5 minutes before serving. This will allow the kale to wilt and all the flavors to meld.
Notes
- Secret ingredients: The unique ingredients are miso paste and balsamic vinegar. Not traditionally found in minestrone soup, these two ingredients elevate this soup in a big way. So don't skip those two ingredients.
- Blend the miso: It's essential to blend the miso paste with a small amount of vegetable broth to prevent clumps of miso from forming in the soup.
- Leftovers: Store in an airtight container in the fridge for up to 5 days. Freeze in individual portions for up to 3 months. When reheating, you may need to add a splash of broth or water to adjust the consistency. See meal prep tip below!
- Meal prep tip: Cook the pasta separately and add it to each serving before eating to prevent it from getting too soft. Alternatively, par-boil the pasta with the soup, cooking for half the time.
Nutrition
Calories: 230kcal | Carbohydrates: 49g | Protein: 13g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.2g | Sodium: 833mg | Potassium: 767mg | Fiber: 12g | Sugar: 12g | Vitamin A: 7217IU | Vitamin C: 44mg | Calcium: 227mg | Iron: 6mg
