Health Food Radar
  • Home
  • All Ways Healthy
    • ALL Ways Healthy Flyer
  • Food/Recipes
    • Free Download: Immune-Boosting Foods
    • Recipes
    • Special Diets
      • Gluten Free
      • Dairy Free
      • Vegan/Vegetarian
      • Raw
      • Paleo/Grain Free
    • Clean Eating
  • Health Conditions
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Stress Reduction
    • Blood Sugar
    • Hormones
    • Anti-Aging
  • Shop
  • Subscribe
Top Posts
How to Bounce Back Faster After a Big...
Goat Milk Yogurt With Blueberries and Raspberries
Hard to Digest Foods: 5 Foods That Can...
Escabeche Vegetable Salad Is Spicy and Good
10 Ways to Help Lower Blood Pressure Naturally
The Perfect Juice Cleanse for the New Year
Seven-Day Detox Through the Seven Channels of Elimination
Mirepoix: Freeze Ahead to Speed Up Recipes
Five Ways to Get Rid of Your Candy...
Tender, Fall-Apart Slow Cooker Pot Roast
Health Food Radar
  • Home
  • All Ways Healthy
    • ALL Ways Healthy Flyer
  • Food/Recipes
    • Free Download: Immune-Boosting Foods
    • Recipes
    • Special Diets
      • Gluten Free
      • Dairy Free
      • Vegan/Vegetarian
      • Raw
      • Paleo/Grain Free
    • Clean Eating
  • Health Conditions
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Stress Reduction
    • Blood Sugar
    • Hormones
    • Anti-Aging
  • Shop
  • Subscribe
Health Food Radar
Health Food Radar
  • Home
  • All Ways Healthy
    • ALL Ways Healthy Flyer
  • Food/Recipes
    • Free Download: Immune-Boosting Foods
    • Recipes
    • Special Diets
      • Gluten Free
      • Dairy Free
      • Vegan/Vegetarian
      • Raw
      • Paleo/Grain Free
    • Clean Eating
  • Health Conditions
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Stress Reduction
    • Blood Sugar
    • Hormones
    • Anti-Aging
  • Shop
  • Subscribe
Copyright 2021 - All Right Reserved
Blood SugarDinnerFood/RecipesLunchRecipesVegan/Vegetarian

A Heartwarming Vegan Minestrone Soup

by Mark Feldman June 10, 2022
written by Mark Feldman June 10, 2022
Jump to Recipe·Print Recipe
vegan minestrone soup

When one of our favorite Chicago chefs opened an Italian restaurant in a nearby suburb, we were beyond excited. Osteria di Tramonto specialized in serving chef Rick Tramonto’s family recipes — and until it closed a couple of years ago, we enjoyed his meatball salad, Calabrian potatoes, and some of the best chicken cacciatore I’ve ever had. Luckily, the chef included many of the restaurant’s recipes in his cookbook, Osteria, published in 2008, and my wife began cooking from it with gusto. This was the inspiration for a great healthy vegan minestrone soup.

We’d never have guessed that the book’s minestrone soup recipe would become one of our family favorites. When I asked Joan why it tasted so good, she said it was butter. Lots and lots and lots of butter.

Oh, I said, what’s not to like? Here’s a challenge for you, can you make this recipe over so it tastes this good without all the butter?

Let’s do a light version of vegan minestrone soup and share it on Health Food Radar for all our health-conscious folks! So, Joan took up the challenge.

She suggested rather than use all that butter, let’s substitute with onions and garlic to give it that buttery flavor. The result was amazing. It still has that buttery flavor without the butter. Very healthy and vegan. It has your garbanzo beans, cannellini beans, zucchini, yellow squash, carrot, celery, potatoes, and crushed tomatoes. We also used a healthier pasta, Banza chickpea pasta. Each serving has 2x the protein, 3x the fiber, and 1/2 the net carbs of traditional pasta.

Develop Layers of Flavor in Your Vegan Minestrone Soup

To develop layers of flavor, we caramelize the onions and, instead of simply tossing in chopped garlic, we roast a whole head of it and squeezed the cloves into the soup. It’s not butter, but it’s delicious.

Served with a side salad, a hearty bowl of minestrone makes a filling and delicious winter weeknight meal. Let’s get into the recipe.

Facts About Minestone Soup

Why is it called minestrone soup?

Minestrone means “Big Soup”. In Italy, it’s like a goodie bag with lots of ingredients, like pasta, beans, and vegetables.

Who invented minestrone soup?

Minestrone has its roots in Italy. Minestrone originally was a very simple dish for the masses, because it is filling and cheap. It was also used as a main course.

What are the benefits of minestrone soup?

Minestrone soup has lots of fiber because it’s packed with vegetables, greens, and legumes these slow down the absorption of sugars in the blood.

What part of Italy is minestrone soup from?

Short answer, all regions. In the northern region, for instance, minestrone can include pasta and winter squash. Farther to the south around Tuscany, they add cannellini beans and cabbage. On the coast, the Italians add in pesto.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Heartwarming Minestrone Soup


  • Author: Joan Feldman
  • Total Time: 1 hour 20 minutes
  • Yield: 8 1x
  • Diet: Vegan
Print Recipe

Description

Packed with colorful vegetables, this hardy soup achieves its level of deliciousness thanks to caramelized onions and roasted garlic.


Ingredients

Scale

2 T. olive oil, plus extra for roasted garlic

2 cups onion, medium dice

1 head garlic

1 cup carrots, sliced in 1/2 inch dice

1 cup celery, small dice

1 c. Yukon Gold potato, 1/2 inch dice

1 can garbanzo beans, low salt (drained)

1 can cannellini or navy beans, low salt (drained)

1 qt. Tomato juice (Campbells)

1 14-oz can diced tomatoes (Muir Glen, low salt)

1 qt. vegetable broth, low salt

Water

1 cup zucchini, diced

1 cup yellow squash, diced

2 t. salt

1/2 t. ground pepper

4 oz. Banza chickpea pasta elbows*

Basil for garnish (optional)

Vegan grated parmesan (optional)


Instructions

  1. Place the garlic head on a small sheet of foil and drizzle with olive oil (2 t.). Wrap loosely and place in a 350-degree oven for 30 minutes. Check to make sure the cloves are soft and oozy. Continue baking if not.
  2. Heat 2 tablespoons of olive oil in a large pot. Add the onions and simmer over medium to low heat, stirring occasionally for 15 to 20 minutes until the onions are golden brown, but not burnt.
  3. Add the carrots, celery. Cook over medium heat for five minutes.
  4. Add the potatoes and cook for another five minutes until the potatoes begin to soften.
  5. Add the tomato juice, stir and simmer until juice is reduced by half, about 10 minutes.
  6. Add the beans, stock, 2 cups of water, and salt and pepper. Simmer, uncovered, for 30 minutes, stirring occasionally. (Do not boil.)
  7. While the soup is simmering, heat water in a separate pan to a boil and cook pasta until al dente (remember it will continue cooking in the soup). Drain and set aside.
  8. Add the zucchini and squash and stir. Then, slice the top off of the roasted garlic bulb and squeeze the soft roasted garlic cloves into the soup. Stir and simmer for 5 minutes to warm through.
  9. Add the pasta and stir for a couple of minutes to warm.
  10. Taste and add salt and pepper to taste.
  11. To serve, top with vegan parmesan and basil chiffonade.

Notes

Traditional minestrone uses small pasta shapes, such as tubetti. Choose your favorite pasta shape.

If you aren’t sticking to a strictly vegan diet, adding a parmesan rind to the soup along with the beans will add extra umami.

 

  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian

Keywords: vegan minestrone soup, minestrone soup recipe, vegetarian minestrone soup recipe, healthy vegan minestrone soup

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Please note: Nutrition facts and calories per serving are approximate.

© Photos / Health Food Radar

This post is not intended to substitute for medical advice or prescribed medication. Especially if you have special health needs or a special diet, consult a physician before undertaking any new diet or exercise plan.

The author has not been compensated for any of the products mentioned in this post. In some cases, we may earn a small affiliate fee from certain links, including Amazon and the Health Food Radar shop. This helps compensate our staff for their time. Thanks for supporting us by clicking on the links!

Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Any information or products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not substitute for individual medical advice.

0 comment 0 FacebookTwitterPinterestEmail
Mark Feldman

Mark Feldman is an award-winning art director and designer. Mark develops custom publishing programs, including magazines, websites and digital publications, for non-profits, B2B and consumer audiences.

previous post
How to Build Resilience
next post
Maple Chai Vegan Pumpkin Pie

You may also like

How to Bounce Back Faster After a Big...

January 30, 2023

Goat Milk Yogurt With Blueberries and Raspberries

January 15, 2023

Escabeche Vegetable Salad Is Spicy and Good

January 15, 2023

10 Ways to Help Lower Blood Pressure Naturally

January 12, 2023

The Perfect Juice Cleanse for the New Year

January 12, 2023

Seven-Day Detox Through the Seven Channels of Elimination

January 8, 2023

Mirepoix: Freeze Ahead to Speed Up Recipes

January 7, 2023

Five Ways to Get Rid of Your Candy...

January 5, 2023

Tender, Fall-Apart Slow Cooker Pot Roast

January 4, 2023

Six Easy Lower-Carb Meals You Can Eat Every...

January 1, 2023

Search

Recent Posts

  • How to Bounce Back Faster After a Big Party
  • Goat Milk Yogurt With Blueberries and Raspberries
  • Hard to Digest Foods: 5 Foods That Can Be Upsetting
  • Escabeche Vegetable Salad Is Spicy and Good
  • 10 Ways to Help Lower Blood Pressure Naturally

Health Food Radar is a website that provides current information on wholesome and healthy recipes, best nutrients, supplements, and natural health options to enhance the wellbeing of you and your family.

Health Food Radar PO Box 352 Lake Zurich, Il 60047

Useful Links

About

Contact

All Ways Healthy

Immune Boosting Foods

Privacy Policy

Terms of Use

Breakfast

Goat Milk Yogurt With Blueberries and Raspberries

January 15, 2023

10 Ways to Help Lower Blood Pressure Naturally

January 12, 2023

Recent Posts

How to Bounce Back Faster After a Big Party

January 30, 2023

Goat Milk Yogurt With Blueberries and Raspberries

January 15, 2023
Facebook
Twitter
Instagram
Pintrest
RSS Feed

Copyright @2022 – All Right Reserved.