Hearty plant-based minestrone soup recipe
Well hello there, fall.
As the days cool off and we say goodbye to the summer sun, there are few things more comforting than a warm, wholesome meal.
Whether you’re dreading the change of seasons, or you already have your Halloween decorations in place, this veggie-packed soup is something everyone can agree on! While there are many different takes on this traditional tomato-based soup, this recipe is brimming with healthy vegetables like zucchini, carrots, and spinach, as well as plant-based protein from chickpeas and white beans.
A recipe that is low fuss, family-friendly and incredibly satisfying.
Just as easily as you can make this recipe over the stovetop (as instructed below), you can also combine all of your ingredients into a slow cooker for an easy and convenient lunch or dinner - and plenty of leftovers!
Our recipe will feed approximately 6 hungry adults. Feel free to double it for additional enjoyment.
INGREDIENTS
6-8 cups of chicken or vegetable broth. (Use bone broth for added nourishment, a healthy dose of collagen and increased flavour.)
1, 28oz can (or 3 cups) diced tomatoes, undrained.
1 medium white onion, diced.
2 stalks celery, chopped.
2 medium carrots, chopped.
2 medium zucchinis, chopped.
3 cloves garlic, minced.
1, 15oz can chickpeas, drained and rinsed.
1, 15oz can white or great northern beans, drained and rinsed.
2 cups ditalini pasta, cooked.
2 sprigs fresh thyme, de-stemmed and chopped.
Approximately ½ lb fresh spinach leaves.
Himalayan pink salt and black pepper to taste.
2 tablespoons butter, ghee, olive oil, or other cooking oil of choice.
DIRECTIONS
In a large stock pot (or your preferred soup-making pot) add 2 tablespoons of the oil of your choice and bring to a medium heat. Add in onion, celery, carrots, and garlic - stirring intermittently until they become tender – or until the onions become slightly translucent.
Add in tomatoes, zucchini, thyme, and 6 cups of broth, along with approximately 1 teaspoon of salt and pepper. Bring to a low boil, then lower the heat and allow to simmer for 20 minutes, or until the zucchini has softened.
Add in the chickpeas, beans, and cooked ditalini pasta. Continue simmering until the beans and pasta have warmed. At this point, you can add more broth if you’d to reach your desired soup consistency.
Once all ingredients have heated, add in the fresh spinach leaves and allow them to wilt.
Add more salt and pepper to taste and serve! We recommend serving with an artisanal sourdough for dipping and a sprinkling of parmesan cheese (if dairy is not a part of your diet, try a light sprinkle of nutritional yeast).
