Is minestrone soup vegan? It can be, with the right ingredients! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them to the mix. Last but not least, enjoy the crispy garlic croutons that float on top and soak up the flavorful broth.
- 5 cloves garlic, minced
- 3 tablespoons extra-virgin olive oil, divided
- 1 cup cubed whole-grain rustic bread
- 1 cup chopped leek, white and light green parts only, rinsed well
- 1 cup chopped carrots
- 3 cups low-sodium vegetable broth
- 3 cups water
- ¾ teaspoon kosher salt
- 1 cup ditalini pasta or other small pasta
- 10 ounces zucchini (about 1 medium), halved lengthwise and thinly sliced
- 1 (15 ounce) can no-salt-added cannellini beans, rinsed
- 3 cups fresh baby kale or chopped kale
- 1 cup frozen peas, thawed
- ½ teaspoon ground pepper
- Step 1
Preheat oven to 350 degrees F. Cook garlic and 2 tablespoons oil in a medium skillet over medium heat, stirring constantly, until the garlic is softened, 3 to 4 minutes. Add bread; toss to coat. Spread the mixture evenly on a baking sheet. Bake until toasted, 8 to 10 minutes.
Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add leek and carrots; cook, stirring occasionally, until softened, 5 to 6 minutes. Add broth, water and salt; cover and bring to a boil over high heat. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. Add zucchini; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. Stir in beans, kale, peas and pepper. Cook, stirring occasionally, until the kale is wilted, about 2 minutes. Ladle the soup evenly into 6 bowls; sprinkle with the croutons.
Serving Size: 1 1/2 cups Per Serving: 267 calories; protein 9.7g; carbohydrates 38.7g; dietary fiber 7.2g; sugars 6.7g; fat 8.6g; saturated fat 1.2g; vitamin a iu 5166.8IU; vitamin c 25.9mg; folate 52mcg; calcium 100.7mg; iron 3.1mg; magnesium 78.3mg; potassium 500.3mg; sodium 429.3mg; thiamin 0.7mg. Exchanges:
2 starch, 1 1/2 fat, 1 vegetable, 1/2 lean protein