Vegan Minestrone Soup
A vibrant, rustic Italian soup brimming with fresh vegetables, hearty beans, and tender pasta. This plant-based classic is a complete meal in a bowl, simmered in a light, herb-infused tomato broth made from scratch.
For 4 servings
5 steps. 50 minutes total.
- 1
Step 1
- a.Prepare the beans
- b.Soak the dried cannellini beans in plenty of water overnight, or for at least 8 hours.
- c.Drain the soaked beans and rinse them well.
- d.In a pressure cooker, add the beans with 2 cups of fresh water. Cook for 3-4 whistles, or until tender (about 20-25 minutes).
- e.Once cooked, drain any excess water and set the beans aside.
- 2
Step 2
- a.Sauté the aromatic vegetables
- b.Heat the olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes.
- d.Add the minced garlic, dried oregano, dried basil, and red pepper flakes. Sauté for another minute until fragrant.
- 3
Step 3
- a.Simmer the soup base
- b.Add the chopped fresh tomatoes and 5 cups of water to the pot. Stir everything together.
- c.Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to meld.
- 4
Step 4
- a.Add pasta and remaining ingredients
- b.Stir in the cooked cannellini beans and the dry pasta.
- c.Increase the heat to medium-low and let the soup simmer uncovered for about 8-10 minutes, or until the pasta is al dente.
- d.Add the diced zucchini and fresh spinach. Stir and cook for 2-3 more minutes, until the zucchini is tender-crisp and the spinach has wilted.
- 5
Step 5
- a.Season and serve
- b.Season with salt and black pepper.
- c.Ladle the soup into bowls, garnish with fresh parsley, and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, don't overcook the pasta. It will continue to soften in the hot broth as it sits.
- 2Feel free to use seasonal vegetables. Green beans, peas, or diced potatoes are great additions.
- 3If you plan on having leftovers, cook the pasta separately and add it to individual bowls when serving. This prevents the pasta from becoming mushy.
- 4A squeeze of fresh lemon juice or a splash of balsamic vinegar at the end can brighten up all the flavors.
- 5For a richer flavor, you can add a bay leaf to the soup while it simmers. Just remember to remove it before serving.
Adapt it for your goals.
Gluten free
To make this soup gluten-free, simply substitute the whole wheat pasta with your favorite gluten-free pasta variety. Adjust cooking time as per package directions.
high proteinHigh protein
For an extra protein boost, increase the amount of dried beans to 3/4 cup or add 1/2 cup of red lentils along with the pasta.
low carbLow carb
Omit the pasta and beans. Add more low-carb vegetables like cauliflower florets, bell peppers, or green beans to keep the soup hearty.
quickQuick
If you're short on time, you can use 1 can (15 oz) of cannellini beans (rinsed) and 1 can (28 oz) of diced tomatoes instead of preparing them from scratch. This will significantly reduce the prep and cook time.
Why this is on our healthy list.
High in Fiber
Loaded with vegetables and beans, this soup is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Antioxidants
The variety of fresh vegetables like tomatoes, carrots, and spinach provides a wide range of essential vitamins (like A and C) and antioxidants that support your immune system.
Good Source of Plant-Based Protein
Cannellini beans are a great source of plant-based protein, which is essential for muscle repair and overall body function, making this a well-rounded meal.
Heart-Healthy
This soup is low in saturated fat and made with heart-healthy olive oil. The high fiber content and lack of cholesterol contribute to cardiovascular health.
Frequently asked questions
Yes, this minestrone soup is very healthy. It's packed with fiber from vegetables and beans, provides plant-based protein, and is rich in vitamins and minerals. Using fresh ingredients and minimal salt makes it a nutritious choice.