Description

Vegan Vegetable Minestrone serves as a perfect example of how plants provide everything we need for vitality and strength. This dish balances complex carbohydrates, plant-based proteins, and an array of essential phytonutrients. The textures range from tender zucchini to hearty kidney beans, all swimming in a rich, herb-infused tomato broth.

Ingredients

Scale

2 tablespoons Extra Virgin Olive Oil
1 cup Yellow Onion (minced)
1 cup Carrots (minced)
1 cup Celery (minced)
4 cloves Garlic (minced)
1 cup Zucchini (chopped)
1 cup Green Beans (chopped)
1 cup Spinach (chopped)
1 can (15oz) Canned Cannellini Beans, rinsed
1 can (15oz) Kidney Beans, rinsed
6 cups Low-Sodium Vegetable Broth
1 can (28oz) Diced Tomatoes
1 cup Small Pasta (Ditalini or Shells, dry)
1 teaspoon Dried Oregano
1 teaspoon Dried Basil
1 teaspoon Dried Thyme
1 Bay Leaf

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Instructions

Heat the extra virgin olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook for about 6 to 8 minutes until the vegetables soften and the onions become translucent
Stir in the minced garlic, dried oregano, basil, and thyme. Sauté for another 1 to 2 minutes until fragrant
Pour in the diced tomatoes (including the juice) and vegetable broth. Add the bay leaf and stir well to combine all ingredients
Add the chopped green beans and the rinsed kidney and cannellini beans. Bring to a gentle boil, then reduce heat and simmer for 15 minutes
Add the small pasta and chopped zucchini to the pot. Continue to simmer for about 8 to 10 minutes, or until the pasta is al dente and the zucchini is tender
During the last 2 minutes of cooking, stir in the fresh spinach. Remove the bay leaf and season with sea salt and black pepper to taste. Ladle into bowls and enjoy immediately

Notes

For a gluten-free version, substitute the pasta with brown rice or chickpea-based pasta.

To increase protein, consider adding diced tofu or quinoa.

Prep Time: 20 mins
Cook Time: 30 mins
Category: Dinner
Method: Stovetop
Cuisine: Italian

Nutrition

Serving Size: 1 bowl
Calories: 285 kcal
Sugar: 5g
Sodium: 520mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 48g
Fiber: 11g
Protein: 12g
Cholesterol: 0mg