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Close up of Healthy Minestrone Soup

Healthy Minestrone Soup

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  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 15 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 35 Minutes
  • Yield: 4-6 Servings 1x
  • Category: Soup
  • Cuisine: Italian

Description

Winter is all about cozy soups and stews, and you bet we are in comfort food heaven with our new tasty soup! Bursting with delicious flavor, this Healthy Minestrone Soup is loaded with nourishing veggies, hearty beans, savory spices, and tasty pasta. There is nothing quite as comforting as a delicious warming bowl of soup, and this classic Italian favorite is sure to keep you warm and giddy! Don’t miss this easy and healthy soup, your tastebuds will thank you.

Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, gluten free, no highly processed ingredients.


Ingredients

Scale
  • 1 medium yellow onion, fine dice
  • 3 celery ribs, fine dice
  • 2 Tablespoon minced garlic
  • 1 cup vegetable broth *
  • 5 cups water (or broth)
  • 1 – [ 14.5 oz. can ] petite diced tomatoes
  • 3 Tablespoons tomato paste
  • 6 sundried tomato halves, chopped, about ¼ cup *
  • 1 Tablespoon white miso *
  • 2 Tablespoons nutritional yeast (+/-)
  • 1 cup, or up to 1 ½ cups dry pasta (of choice) *
  • 1 – [ 15.5 oz. can ] red kidney beans, drained and rinsed
  • 1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed
  • 2 cups, or up to 1 lb. frozen mixed vegetables *

Spice/Herb Ingredients:

  • 2 Tablespoons dried minced onions
  • 2 teaspoon onion powder
  • 1 Tablespoon garlic powder
  • 1 teaspoon Italian seasoning *
  • 2 teaspoons dried basil *
  • 2 teaspoon dried oregano *
  • 2 teaspoons dried parsley *
  • 2 bay leaves
  • Pinch cumin (+/- )
  • 2 ½ teaspoons sea salt (+/-) *
  • ¼ teaspoon black pepper

Optional Ingredients:

  • 3 cups fresh baby spinach (or greens of choice)

Optional Toppings:


Instructions

  1. Place the Spice/Herb Ingredients into a small bowl, whisk to combine, set aside.
  2. In a large ceramic/enamel lined Dutch oven/pot or similarly large stockpot, add the finely diced onion and celery. Sauté over medium-high heat for 7 to 9 minutes until the veggies are tender. (If needed to prevent sticking, add a splash of vegetable broth or water).
  3. Add the minced garlic and sauté for one minute.
  4. Add the water, vegetable broth, petite diced tomatoes, tomato paste, and chopped sundried tomatoes, and bring to a boil, then immediately lower to a simmer.
  5. Add the Spice/Herb Mix, stir to combine.
  6. Add the pasta, beans, nutritional yeast, miso, and mixed veggies, and simmer until the pasta is almost tender, then add the baby spinach. Continue to simmer until the pasta is tender. Discard the bay leaf.
  7. Serve with your favorite toppings.

Notes

*Vegetable Stock:   We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.

*Miso:  We use Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil.  You can also substitute with chickpea miso for a soy free version.

*Sundried Tomatoes:  Be sure to select oil free sundried tomatoes. They are typically dried like dates.

*Spices/Spice Ingredients: Sometimes miso tends to mellow out spices. Taste the soup toward the end and ramp up any spices to suit personal preferences.

*Frozen veggies: We used a mix of corn, peas, carrots, green beans. If you want more broth, use less veggies (2 cups).

*Pasta: If you want more broth, use less pasta (1 cup).  Pasta really tends to soak up broth.  This Minestrone soup is packed with veggies and pasta. The pasta will continue to soak up broth in the fridge.

*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving:  4 to 6

*Storage: Refrigerate and use within 7 days.