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One Pot Vegan Minestrone Soup

This hearty vegan minestrone soup is packed with seasonal vegetables, beans, lentils and whole grains. Perfect comforting vegan winter soup full of flavor and nutrients!
Course Soup
Cuisine Italian
Keyword Italian minestrone, one pot vegan soup, vegan minestrone soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 106kcal

Ingredients

  • 1 cup or 200 g mixed beans, lentils and whole grains soaked overnight and cooked or canned beans, see notes below for the conversion rate between dried and canned beans)
  • 2 tablespoons olive oil
  • 1 medium-sized onion diced
  • 2 medium-sized carrots diced
  • 2 stalks celery chopped
  • 7 oz or 200 g green beans trimmed and chopped
  • 1 zucchini chopped
  • 3 cloves garlic minced
  • 1 tablespoon dried basil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon chili flakes
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon sea salt
  • 2 bay leaves
  • 2 14 oz or 400 ml cans crushed tomatoes
  • 500 ml or 2 cups vegetable stock + bean broth if available
  • 200 grams or 7 oz spinach
  • chopped parsley, to garnish
  • ciabatta bread, to serve
  • vegan pesto, to serve optional

Instructions

  • BEANS: Drain soaked beans and grains, transfer them to a pot with 3 times more water and cook over medium heat for 30 minutes. Alternatively, use canned beans (see notes below).
  • SOFFRITO: Meanwhile, heat olive oil in a large Dutch oven or skillet. Add onions, carrots and celery and sautée for about 5 minutes over medium-high heat. Add green beans,  zucchini and garlic. Cook for 5 more minutes, stirring occasionally.
  • SOUP: Add basil, thyme, oregano, chili flakes, black pepper, sea salt and bay leaves. Add crushed tomatoes, vegetable stock, beans and grains together with the cooking liquid. Bring to a boil and stir in spinach. Simmer for 10 minutes with a lid on. 
  • GARNISH: Garnish with chopped parsley and serve with ciabatta bread and vegan pesto (optional). Enjoy!

Video

Notes

The conversion rate between dried and canned beans is roughly 1 to 3. If you are using canned beans, multiply the amount of dried beans stated by 3 to get the right amount of canned beans.

Nutrition

Calories: 106kcal | Carbohydrates: 14g | Protein: 4g | Fat: 4g | Sodium: 581mg | Potassium: 466mg | Fiber: 4g | Sugar: 3g | Vitamin A: 5320IU | Vitamin C: 17.1mg | Calcium: 78mg | Iron: 2.8mg