minestrone soup

By Jessica Swartz March 24, 2023 23 mins read 129 Views

This easy homemade minestrone recipe is sure to please! This recipe takes about 30 minutes to prepare. I used canned tomatoes and beans to save time. The stock is an essential component of the flavor. I love using vegan-friendly chicken-flavored Bouillon paste or Cubes. Fresh herbs can be used to enhance the flavor if you have them.

Cannellini soup was something I used to eat when I was sick, even when I wasn’t. It was something I also ate after school snacks. You're a total weirdo. It would be strange for a teenager to sit on the couch and eat a bag of potato chips. But not me! This was the perfect way to satisfy my hunger since it contained vegetables, pasta, beans, and I was already vegetarian in highschool. Wow, I was such an intelligent teenager! It was wholesome choices such as those that brought me to you. Let's be thankful.

You can watch my YouTube video to learn how to make this soup!

This recipe for minestrone soup comes from my ebook more vegan comfort classics: bonus dishes to feed your face This ebook contains 15 new recipes that I created when I published Vegan Comfort Classics, my first bestseller cookbook. These ebook recipes are not the same ones as those in my first best-selling cookbook. This ebook could be your free gift if you ordered Vegan Comfort Classics. However, this still means that a lot of people don't have the ebook.

So I decided to share my minestrone recipe because I am offering 3 of my hot food ebooks in The Plant Based Bundle. You won't want it to end! This offer is only available until November 28, 2022. The bundle includes more than 200 vegan recipes ebooks, programs and lifestyle guides. It costs $50 USD. All materials in the bundle are worth more than $8500 USD! GET 99% OFF!

The Plant Based Bundle is available by clicking . Here you'll find all the contributors to this vegan bundle. There is something for everyone! There are many vegan recipes, including WFPB, raw foods and juicing, as well as holiday ebooks and cookbooks that focus on specific cuisines like Vietnamese cooking and making lions mane mushrooms. There are many more! You get more vegan comfort classics, including my hot for holidays ebook and an exclusive ebook called nothing only noods.

Minestrone soup

Course Dinner

Cuisine Italian

Keyword soups, tomatoes, soups, beans, minestrone soup and pasta, tomato, tomato soup

Prep time 30 minutes

Cook Time 35 Minutes

Servings HTML6

Author Lauren Toyota

Ingredients

2 tbsp olive oil
2 Finely diced Red Onion (about 1 large onion).
1 C finely chopped celery (about 2 stalks)
1 C finely chopped carrot (about 1 large carrot)
4 garlic cloves, minced
2 C diced zucchini (about 1 zucchini)
1 tsp dried basil
1 tsp dried oregano
1/2 tsp smoked paprika
1/2 tsp ground pepper
1/2 tsp sea salt
1 tbsp tomato paste
2 2 teaspoons bouillon base or bouillon cubes of vegan chicken flavored bouillon dissolved in 6 cups warm water or 6 cups vegetable stock
1 (28 oz/796 ml) can diced fire roasted toamtoes (no salt added)
1 1/2 C or 1 can (14 oz/398 ml) cooked kidney beans
1 1/2 C or 1 can (14 oz/398 ml) cooked navy beans
1 C ditalini, small shells, or elbow macaroni
1/2 1 pound beans, cut into 1-inch chunks (approximately 2 cups)

Instructions

Over medium heat, heat olive oil in a large stockpot. Once the stockpot is hot, add the onion. Sauté for 2 minutes or until slightly softened and sweaty.
Sauté the celery and carrots for 3 minutes. Next, add garlic to the pan and cook for 1 minute. Reduce heat if needed to avoid burning.
Stir in the spices, salt, and pepper. Continue to saute for 3 minutes, stirring occasionally. Stir in tomato paste, and let vegetables cook for one minute.
Add the stock, can tomatoes, kidney beans and navy beans. Finally, add the pasta. Cook for 5 minutes at a low heat.
Reduce heat to medium and add green beans. Let simmer for 10 minutes.
When pasta is cooked, serve it. Refrozen pasta will expand and absorb more liquid. You can still eat the leftovers, but reheat it with a little more liquid if you have more. Alternately, you can boil the pasta in a separate saucepan until it is al dente. When serving, drain the pasta and add it to the soup.

Lauren Toyota's hot for food first featured the post minestrone soup.

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Frequently Asked Questions

What amount of meat is acceptable on a plant-based diet.

On a plant-based diet, no meat is allowed. This dietary lifestyle eliminates all animal products, including meat, fish, and poultry. Many vegan substitutes offer the same flavor without using animal products. Soy-based meats like tofu, seitan, tempeh (fermented soy beans), and mock duck made with mushrooms can replicate the flavor of traditional meat dishes. Vegetarian burgers made of black beans and/or quinoa can be as good as beef burgers. Other tasty vegan alternatives include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten. These options are ideal for anyone looking to change to a plant based diet.

What are some plant-based foods that you might like?

Because of its potential health and environmental advantages, a plant-based diet is on the rise. Common plant-based foods are those derived from plants, such as fruits, vegetables, grains, legumes, nuts, and seeds. These foods provide essential vitamins, minerals, antioxidants, and dietary fiber. Beans and pulses like chickpeas, lentils, and kidney beans are excellent sources of plant protein. Healthy fats such as olive, flaxseed and avocado are also available from plants. There are many ready-to eat meals that can be purchased, which can help to reduce your grocery bill. A plant-based diet may not be more expensive than others depending on the type and quantity of food you buy.

Can I eat egg on a plant-based food diet?

Yes, eggs are not permitted on a plant based diet. This diet eliminates all animal products including eggs, meat, fish, poultry and fish. However, many vegan alternatives to traditionally egg-centric dishes can be found that offer the same taste and texture but don't use animal products. Tofu scrambles or eggs can be made into great breakfast dishes. It can also replace eggs with plant-based protein. For example, chickpea flour or mashed banana can be used for binding in baked goods. Aquafaba (the liquid that comes in chickpea cans) can also substitute for eggs in making meringues. Flaxseed meal or Chia seeds mixed with water can be used as an egg substitute to preserve non-vegan dishes without compromising their taste.

What are some of the benefits of eating a plant-based diet

A plant-based diet has many health benefits including better digestion, improved heart health, increased energy, decreased stress hormones and potential environmental protection. Plant-based proteins include legumes, beans, nuts, whole grains, and soy-based products with higher fiber levels and lower saturated fat levels than animal proteins. Plant-based foods are rich in vitamins, minerals as antioxidants and other beneficial compound that can help prevent damage to cells due to inflammation or oxidative injury. This can cause chronic illnesses such heart disease, cancer, and even death. A diet high in fruits and veggies can increase fiber intake which feeds gut bacteria and promotes digestion. Research has shown that a plant-based diet may improve moods by decreasing stress hormones. A popular alternative method to combating environmental damage from factory farming is the transitioning away animal proteins.

Can children be fed a plant-based diet?

Due to their numerous health benefits, plant-based diets have become increasingly popular with adults. But parents might be wondering if a diet based on plants is safe for their kids. The answer is yes, children can follow a plant-based diet if it is well-planned and meets their nutritional needs.

A plant-based diet can provide all the nutrients necessary for children to grow and thrive. However, it is important to ensure that children get enough protein, iron, calcium, vitamin D, and vitamin B12. The body needs protein to grow and develop. Beans, lentils (tofu), and nuts are good options for this. Fortified cereals and leafy greens contain iron, which is essential for healthy blood cells. Calcium is crucial for healthy bones and can be obtained from fortified plant milk, calcium-set tofu, and leafy greens. Vitamin D is important for bone health and can be obtained from fortified plant milk and sunlight exposure. Vitamin B12 is an essential vitamin for healthy nerves. It can be found only in animal products. Children who eat a plant-based diet might need to take a vitamin B12 supplement.

A plant-based diet should ensure that children consume enough calories to meet energy needs. Parents should aim to offer a variety of whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Children may need to eat more frequently or consume larger portions to meet their energy needs.

Parents are advised to consult with a registered nutritionist or a healthcare professional in order to ensure their child's nutritional needs are met. They can help with meal planning, supplementation, portion sizes, and the appropriate age for each child.

Children can follow a plant-based diet that meets all their nutritional requirements. Parents can help their children have a healthy, nutritious, plant-based diet by planning well and getting guidance from a registered dietitian.

Can a plant-based diet be harmful?

While many people have reported health benefits from switching to a plant-based lifestyle, there are risks involved in any type of diet. People transitioning to a plant-based lifestyle should carefully consider proper vitamin and mineral intake, such as B12, iron, zinc, and Omega 3 fatty acids. A diet lacking in these essential nutrients can lead to health issues and deficiencies. Additionally, following a purely vegan/plant-based lifestyle could mean cutting out valuable sources of protein found in dairy and eggs, which may hinder muscle maintenance. Plant-based diets should be adjusted to meet individual needs. If necessary, a nutritionist or doctor can be consulted.

What is the difference between a plant-based and vegan diet?

No, a plant-based lifestyle is not the same thing as a vegan one. A plant based diet is an eating pattern that focuses on whole grains, fruits and vegetables. While this eating plan may not allow for the consumption of meat and dairy, small amounts of animal proteins might be allowed. Veganism on the other side is a ethical lifestyle choice. This involves eating only plant-based foods and avoiding animal products. Vegans can choose to follow a plant-based lifestyle, but they are distinct concepts.

Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

How To

How do I include more whole foods in my plant-based diet

For optimal health, it is crucial to include more whole foods into your plant-based diet. It helps you get more dietary fiber, vitamins, minerals, and other nutrients. Start by replacing processed foods and animal protein with nutritious, high-nutrient alternatives like legumes and seeds. Include whole grains, nuts and fruits as a source of sustenance.

Focus on including a variety in colors in every meal. The powerful antioxidants found in colorful ingredients can boost immunity. Consider red pepper strips, black beans and spinach. Create meal plans that cater to seasonal produce using recipes that satisfy every tastebud. For example, smoothies, stir fries, and casseroles are crowd favorites!

Whole foods have a much longer shelf life than processed ones, which can be advantageous. Planning out your week ahead can help you shop for vegan-friendly ingredients that won't spoil easily. This will make shopping easier and reduce waste.

To create a sustainable balanced lifestyle, you should explore all possible options. From making vegan cookies to substituting fish for chicken, there are many ways to do this. Exploration is key to making food choices that are healthy and delicious.