Minestrone soup was conceived in ancient Rome,
as a peasant dish made from leftover ingredients. This hearty soup has evolved
over the centuries to become a staple of Italian cuisine.
Originally a
"poor man's soup" using ingredients like beans, onions, celery, and
herbs, it grew in richness with the expansion of the Roman Empire and the
eventual introduction of ingredients including tomatoes and herbs from the New
World.
Today, regional variations are common yet still economical, often
incorporating seasonal vegetables, beans, pasta, and a hearty broth.
My version is an original that's tried and true. It consists of an
array of produce that is delicious, colorful, and healthy. No need to go
on an extra food shopping trip for ingredients. I use up fresh veggies, canned beans,
canned tomatoes, and leftover pasta or rice I have on hand.
I’ve noticed the longer this creamy soup
simmers, the more intense the flavor gets. This is a great one dish meal, and with
the addition of some crusty bread for dunking, it's tops.
Vegan Minestrone Soup, Packed
with Flavor
2 or 3 drops of water for sautéing veggies
4 cups of homemade or store bought veggie broth, or 4 cups of water, or combo
3 large carrots thinly sliced or chopped
3 stalks celery thinly sliced or chopped
1 large yellow onion chopped
1 medium zucchini chopped
1 can (28 oz.) fire roasted or diced tomatoes
1 15 oz. can mixed three beans, rinsed and
drained or sub any bean you enjoy. For more protein, add an extra can of beans
4 or 5 cloves of garlic minced
Handful of fresh basil, oregano, thyme, parsley, and bay leaf or 2 scant Tablespoons of mixed dried Italian herbs
Fresh ground black pepper and salt to taste. Add ½ teaspoon red
pepper flakes for extra heat (optional)
Optional ingredient: sprinkle on two tablespoons of nutritional yeast before serving. This vegan ingredient has a cheesy flavor (I prefer those brands that are enriched with vitamin B-12)
Optional veggies: spinach, kale, parsnip, Yukon
gold, russet, or sweet potatoes, string beans, sm. size pasta (gluten free, semolina, or
whole wheat), cooked rice, and cooked (canned) kidney beans, chickpeas, and/or pinto or black beans
What to
Do:
1. Prep
the veggies and place on a cutting board near the stovetop.
2. Heat a few drops of
water in a large pot (Dutch oven) over medium heat. Add the onion, garlic,
celery, carrots and zucchini and sauté for 5-10 minutes, until the veggies are starting
to get tender.
3. Add the veggie broth or water or a combo of both now. Add all dried or fresh herbs (oregano,
thyme, basil, and parsley), beans and optional veggies of
your choosing except for tomatoes.
Note: tomatoes slow down the cooking process, so add them the last half hour of the cook time.
4. Stir pot. Bring to a boil, and cook on medium for ten minutes. Add tomatoes and cover, but remember to make a vent hole by leaving a small opening in the lid to allow steam to escape and prevent pressure from building up inside pot during cooking. Lower heat and simmer for 30-45
minutes or until all veggies are tender.
Tip: If you want to add uncooked pasta or rice to the soup, read box directions, and cook separately. Add to soup bowls right before serving, when pasta is al dente or rice is firm but not undercooked. If you add these ingredients to soup pot, they may absorb too much of the liquid.
Tip: Do not overcook chopped spinach, chopped kale, or other greens. Put them in the soup pot during the last few minutes of the cook time.
Serve piping hot, as a warming, satisfying one pot meal at lunch or dinner. For those with a big appetite, serve with a tempeh or chickpea salad sandwich or protein rich salad.
Before you
go, don’t forget to leave a comment and share on social media with a link back
to this post.
Do you
have a favorite recipe for Minestrone soup and is it scrumptious and
simple?
Please
comment in the comment section below.
What ways do you like to prepare veggies,
beans, whole grains, and legumes? Please share your ideas and favorite recipes below.
I read
every comment, but will not be able to publish those with links in them.
Thanks for visiting Colors 4 Health and please come back again. If you like what you see, please be so kind as to share on social media.
This post has been shared at Welcome-to-senior-salon-pit-stop-389
