Italian vegan minestrone soup is a nutritious dish that will please your stomach and soul with its natural taste. This Italian dish is a heartier alternative to any vegetable soup. Derived from the word minestra, which means soup in Italian, minestrone is also known as great soup because of the ingredients it contains. Don’t be afraid to prepare minestrone, a healthy, vitamin-rich type of Italian vegetable soup. Minestrone soup, which you can make with seasonal vegetables that you can easily get at home, is as filling as it is nutritious.
Vegan minestrone soup, an Italian delicacy, can be cooked with all the vegetables you usually have on hand, such as potatoes, onions, tomatoes, carrots and celery. That is why there is no special recipe for this soup. When we talk about Italian cuisine, we all think of pasta, and of course we use pasta in this soup. If you want, you can make your soup non-vegetarian by adding meat and chicken broth.
What Is Minestrone Soup?
Minestrone soup, derived from the word minestra which means soup in Italian, is actually an improvised soup of the poor people, prepared by Italians with lots of vegetables. In addition to the local vegetables, some pasta or rice or both are added, depending on the situation. The vegetables usually used for minestrone are beans, onions, carrots, peas, zucchini, garlic, lentils and tomatoes.
Supposedly, the history of minestrone soup dates back to the Roman Empire. Of course, in those years the recipe was still exactly what the ingredients were, but the ingredients used in the soup changed over time. For example, potatoes and tomatoes arrived from America after the 16th century, and so those ingredients began to be used in the soup.
In fact, Italians call the soup in their language Zuppa. Tomato soup and fish soup, for example, are on the menus under the name Zuppa. In other words, it is a dish with a high density and not a soup. In this context, you can think of the origin as a pot in which you dip bread in water, rather than a soup. Finally, if you want to make minestrone soup at home, grate Parmesan cheese over it. This will make it even more Italian.
What’s minestrone soup made of?
Vegan minestrone soup is a thick Italian vegetable soup often made with pasta or rice, sometimes both. Common ingredients include beans, onions, celery, carrots, broth and tomatoes. There is no specific recipe for this soup. You can use fresh seasonal vegetables, or you can use them to prepare minestrone soup, so as not to waste leftover or spoiled vegetables.
What’s the difference between minestrone and vegetable soup?
The difference between them is quite simple. While vegetable soups contain only vegetables, vegan minestrone soup also contains noodles or rice. You can also say that minestrone soup is a more filling version of vegetable soup.
How to Make Vegan Minestrone Soup?
Traditionally prepared minestrone soup is not far from the vegan version, but still needs a few innovations. First of all, we use vegetable broth instead of chicken broth. We start my vegan minestrone soup classically with onions, celery and carrots sautéed in olive oil, just like traditional minestrone soup. If you don’t like green beans, you can use chickpeas instead. The base of this soup is thicker than a traditional minestrone soup. If you prefer a thinner soup, you will need to add water until you reach the desired consistency.
Should I use pasta or rice?
You can make the vegan minestrone soup whose recipe I have given either with rice or with noodles. I prefer to use pasta. Orzo, cavatelli, small pasta or even couscous pearls can be used. Because if you use rice instead of pasta, you will have a whole grain meal. Cavatelli or couscous are also suitable instead of pasta.
Benefits of Minestrone Soup?
Vegan minestrone soups have both medicinal properties and high nutritional value. There is no specific recipe for these soups. If you buy and combine only the ingredients that are suitable for you, you can prepare countless delicious soups. It is best to prepare them with seasonal vegetables and make small changes each time. This way you will not get tired of these healthy meals and it will become a habit that you will enjoy for the rest of your life.
Onions and garlic used in the preparation of vegan minestrone soup are also known to have a positive effect on cholesterol levels and blood pressure. The tomato contains “gamma-aminobutyric acid”. This compound is very interesting, because according to research, this compound, which is present in tomatoes and many soup vegetables, lowers blood pressure and strengthens the heart muscles.
The other compound used in this soup is green beans, which are rich in vitamins A, C, K, B6 and folic acid. It is low in calories and contains no cholesterol. The fiber content is very high. It contains antioxidants that strengthen the immune system. It helps the digestive system. It is important for the health of the eyes.
How many calories are in a bowl of minestrone soup?
Homemade vegan minestrone soup is very low in calories, so this soup is something for you. If you want to stay fit and are looking for a low calorie recipe, you should enjoy this simple homemade vegetable soup. 1 serving of vegan minestrone soup contains a total of 84 calories. You can find the nutritional values of this simple traditional minestrone soup in the table below.
1 servings per container
- Amount Per ServingCalories84
- % Daily Value *
- Total Fat
- Sodium 545mg 23%
- Potassium 820mg 24%
- Total Carbohydrate
- Dietary Fiber 4g 16%
- Sugars 7g
- Protein 6.2g 13%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Is minestrone soup good for diet?
With a total of 13.5 grams of carbohydrates and 4 grams of fiber, this soup is a good option for both healthy and those who want to lose weight. If you want to reduce the amount of carbohydrates, you can not add noodles. However, no one can say no to a small amount of noodles. Come on, you also want noodles, you can add some, do not be afraid once you gain weight!
You can learn more about the vegan or vegetarian diet by checking out my other recipes that may be of interest to you.
After learning about the traditional vegetable soup, we should start preparing the vegan minestrone soup recipe as soon as possible. Do not forget to take notes.
Vegan Minestrone SoupCourse: SoupsCuisine: ItalianDifficulty: Easy
This nutritious recipe for Italian-style minestrone with vegetables, beans, spices, tomatoes and pasta is perfect for dinner.
4 glasses vegetable juice
4 chopped tomatoes
1 tablespoon chopped fresh basil
1/2 teaspoon fresh thyme
2 chopped carrots
2 stalks of chopped celery
Half a cooked onion
3 chopped zucchini
1 cup chopped green beans
3 finely chopped garlic cloves
1 bay leaf
1 teaspoon sea salt
1 1/2 cups gluten free pasta
- First, put the prepared vegetable broth in a large pot, then add the tomatoes, basil, thyme, carrots, celery, onion, zucchini, green beans, garlic and bay leaf.
- Then cook, stirring occasionally, until the vegetables are tender.
- Add the salt, pepper and pasta.
- Cook on low for another 10-15 minutes.
- Serve with crusty bread.
How To Make Vegetable Juice
The preparation of the edible vegetable juice that I have given in the recipe for vegan minestrone soup is quite simple. To make it, peel and wash 3 medium carrots, 3 medium onions and 6 cloves of garlic. Wash 6 stalks of celery and half a bunch of parsley along with the stems. After washing all the vegetables, chop them coarsely enough to fit in the pot. Add the cut vegetables, 2 bay leaves, 4 stalks of fresh thyme and 4-5 scoops of black pepper to the pot. Then pour 3 liters of water over it and salt to your taste. Optionally, you can add coriander seeds and leeks. If you only add leeks, you don’t need to use onions.
Put the pot you prepared for the vegetable juice on the stove and bring it to a boil. After boiling, close the lid of the pot and cook on low heat for 40 minutes. Remove the cooked vegetable juice from the stove. Strain through a fine-mesh sieve and transfer to another bowl. Then leave to cool at room temperature.
How do you store vegetable juice?
To prepare a vegan minestrone soup, you can put the prepared edible vegetable juice into ice packs or airtight containers and store it in the freezer for 3-4 months. You can store it in the refrigerator for up to 4 days. You can use vegetable broth to season soups, rice and vegetable dishes.
Tips For Minestrone Soup
- It is always better to use seasonal vegetables for the preparation of a vegan minestrone soup. Therefore, be sure to use seasonal or frozen vegetables. Vegetables that you buy in season and store in the freezer are at least as good in taste as fresh vegetables.
- Beans are another important ingredient in minestrone soup. If you use canned beans, don’t forget to rinse and drain them well. Before adding canned beans to your soup, test them for flavor.
- Using seasonal vegetables and greens you have at home, you can make a minestrone soup, which is usually cooked to use up excess or leftover vegetables.
- Be sure to roast the vegetables completely, even if a click earlier, depending on their hardness and degree of cooking.
How to store minestrone soup?
Vegan minestrone soup can be stored in the refrigerator for up to three days. You can cool your soup within 2 hours of cooking. You can also freeze the soup in the freezer. When you want to reheat it, take it out of the freezer overnight and let it thaw in the refrigerator. Then put the thawed soup in a pot and cook it over medium heat, stirring occasionally. You can serve the cooked soup after you let it cool down a bit.
How long does minestrone soup last in refrigerator?
Store leftover vegan minestrone soup in sealed containers in the refrigerator for 3 to 4 days.If you want to keep the soup longer, you can freeze it. For this you will need plastic freezer bags.
If you have any other questions about the vegan minestrone soup recipe, don’t hesitate to stop by, I’m always willing to help! In the meantime, stay safe, stay healthy and have a great day!
Frequently Asked Questions
What does minestrone mean in Italian?
Derived from the Italian word minestra , which means soup, minestrone is also called great soup because of the ingredients it contains. Do not be afraid to prepare minestrone, a healthy Italian vegetable soup rich in vitamins.
What is the difference between pasta fagioli and minestrone?
These two Italian delicacies are actually very similar. The main difference between them is the vegetables in their content. While minestrone soup contains all kinds of vegetables, fagioli are mainly made of beans and pasta and are quite thick compared to minestrone soup.
Do Vegans eat soy sauce?
The simple answer to this question is yes, soy sauce is vegan. Most brands of soy sauce are made from wheat, soybeans, salt and water and fermented for several months. However, you should be aware that any food can be made in a non-vegan way or with non-vegan ingredients.
How do you spice up bland minestrone soup?
All you need is vegetable juice first. Then season with salt, freshly ground black pepper, fresh garlic or Italian spices. Cook your pasta with finely chopped basil leaves on low heat with the lid closed.
Does minestrone soup contain potatoes?
Vegan minestrone, an Italian delicacy, can be prepared with a variety of vegetables such as potatoes, onions, tomatoes, carrots and celery. There is no specific recipe for this traditional soup. If you like potatoes, add some, if you like noodles, add some, if you don’t like leeks, you can’t add any. It is a completely improvised meal.
What vegetables should not be juiced?
Vegetables that trap water and cloud the water during cooking are not preferred for making vegetable juice. Zucchini, potatoes and eggplants are among the vegetables that are not at all suitable for making vegetable juice. Vegetables such as beets and black carrots, which strongly color the water, are also not suitable. Radish varieties are also not used for making vegetable juice, because they can be bitter.
How many carbs are in homemade minestrone soup?
The homemade vegan minestrone soup I specified contains a total of 13.5 grams of carbohydrates. (4 grams of which are only fiber!).
Can you put eggplant in minestrone?
There is no general recipe for using certain vegetables for minestrone soup. If you have eggplants at home, you can use them for this soup.
Are navy beans vegetables?
Due to their nutrient structure and high fiber content, beans and other legumes are often classified in the group of plant foods.