Description
This Vegan Minestrone Stew represents more than just a meal; it is a vibrant celebration of garden-fresh textures and bold, Mediterranean flavors. Packed with fiber and plant-based protein, this stew delivers an explosion of freshness in every bite.
Ingredients
2 tbsp Olive Oil
1 large Yellow Onion, diced
2 medium Carrots, sliced into coins
2 stalks Celery, chopped
4 cloves Garlic, minced
1 large Zucchini, quartered and sliced
1 cup Fresh Green Beans, trimmed and cut into 1-inch pieces
2 cups Baby Spinach or chopped Kale
1 can (28 oz) Crushed Tomatoes
6 cups Low-Sodium Vegetable Broth
2 tbsp Tomato Paste
1 can (15 oz) Red Kidney Beans, rinsed
1 can (15 oz) Cannellini Beans, rinsed
1 cup Ditalini or Small Shell Pasta (ensure it is vegan)
1 tsp Dried Oregano
1 tsp Dried Basil
1/2 tsp Dried Thyme
Salt and Black Pepper to taste
Fresh Parsley for garnish
Instructions
- Sauté the Aromatics: Place a large Dutch oven or heavy-bottomed pot over medium heat. Pour in your Olive Oil and wait for it to shimmer. Add the diced Onion, Carrots, and Celery. Sauté for about 6 to 8 minutes until the onions are translucent
- Build the Flavor Depth: Stir in the minced Garlic and Tomato Paste. Cook for another 2 minutes, stirring constantly
- Add Herbs and Spices: Sprinkle in the Dried Oregano, Basil, and Thyme. Toast the herbs for 30 seconds in the oil
- The Liquid Foundation: Pour in the Crushed Tomatoes and Vegetable Broth. Bring the mixture to a gentle boil
- Incorporate the Hearty Elements: Reduce the heat to a simmer. Stir in the Kidney Beans, Cannellini Beans, and Green Beans. Let the stew simmer for about 15 minutes
- Cook the Pasta and Zucchini: Add the dry Pasta and sliced Zucchini. Continue to simmer for another 8 to 10 minutes, or until the pasta is al dente
- The Finishing Green Touch: Turn off the heat. Stir in the Baby Spinach or Kale. Season generously with Salt and Black Pepper
- Serve with Joy: Ladle the Vegan Minestrone Stew into deep bowls. Garnish with fresh Parsley
Notes
Taste as you go. A splash of fresh lemon juice or balsamic vinegar can brighten the flavors.
To store, allow the stew to cool and transfer to airtight containers. It will stay fresh for 4 to 5 days.
- Prep Time: 20 mins
- Cook Time: 40 mins
- Category: Dinner
- Method: One-Pot Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 285 kcal
- Sugar: 7g
- Sodium: 550mg
- Fat: 6g
- Saturated Fat: 0.8g
- Unsaturated Fat: unknown
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 11g
- Protein: 12g
- Cholesterol: 0mg