Vegan Minestrone

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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Appetizer, Soup
Cuisine: Italian
Keyword: Dairy Free, Gluten Free, Plant Based, Soup, Starter, Vegan, Vegetarian
Servings: 4 Servings
Calories: 394kcal

Ingredients 

  • 52 grams Onion (Diced)
  • 1 tbsp Olive Oil
  • 110 grams Carrots (Chopped)
  • 100 grams Celery (Chopped)
  • 3 Cloves Garlic
  • 56 grams Tomato Paste
  • 1.5 litre Vegan Vegetable Stock
  • 800 ml Can of Fire-Roasted Tomatoes
  • 1 Bay Leaf
  • 360 grams Can Chickpeas
  • 384 grams Can Kidney Beans
  • 85 grams Penne Pasta (or similar pasta of choice)
  • 1 tsp Dried Basil
  • 1 tsp Dried Oregano
  • 1 tbsp Coconut Sugar
  • 67 grams Kale (Chopped)
  • 12 grams Fresh Parsley (Chopped)
  • 1 ⁄2 tsp Salt

Instructions

  • Set aside the onions, celery, carrots, and minced garlic.
  • Place a large soup pan over a medium heat and add 1 tablespoon of olive oil.
  • Brown the onions on a medium heat for 2-3 minutes until the onions have softened and are translucent.
  • Add in the carrots, celery, garlic and tomato paste. Sauté for a further 2 minutes.
  • Pour in the vegetable stock, roasted tomatoes, chickpeas, kidney beans, spices (bay leaf, dried basil, dried oregano, salt and pinch of pepper), sugar, and pasta.
  • Bring to the boil and then reduce to medium-low and simmer for approximately 15 minutes until the pasta and vegetables have softened.
  • Add in the chopped kale and parsley and cook for a further 2 minutes. If the soup is too thick, add in a little more vegan vegetable stock.

Notes

Tip: Serve with a sprinkle of nutritional yeast or vegan Parmesan if desired.

Nutrition

Serving: 4g | Calories: 394kcal | Carbohydrates: 72g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Sodium: 971mg | Potassium: 810mg | Fiber: 15g | Sugar: 13g | Vitamin A: 7659IU | Vitamin C: 36mg | Calcium: 185mg | Iron: 5mg
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