From the farm to the bowl: Introduction to Vegan Minestrone Soup

Are you seeking a nutritious, flavorful meal perfect for a healthy lifestyle? 

Plant-based minestrone soup is the answer for an easy weekday meal! This delicious soup is good for you because it is full of fresh veggies, hearty beans, and savory herbs. You might have liked Campbell Minestrone as a child, or you might have liked Olive Garden Minestrone, but now you want to make it from scratch at home.

As Dan Buettner of the Blue Zones recently highlighted this soup, my childhood favorite is experiencing a tremendous surge in interest.

Plant-based minestrone soup is a great choice for vegans and vegetarians because it doesn’t have any animal goods in it. It has a lot of fiber, vitamins, and minerals, all of which are good for your health. This soup is also low in fat and calories, which makes it a great choice for staying at a healthy weight as we age.

There are more good things about plant-based minestrone soup than just being healthy. You can enjoy this meal at any time of the year because it tastes great and makes you feel good. That soup will definitely hit the spot, whether you want a quick and easy lunch or a warm dinner. I love making it every week, and it’s been an important part of my healing from long-term COVID. 

So why not try making minestrone soup with plants? It’s a great addition to a healthy, well-rounded lifestyle because it tastes great and is good for you in many ways. Also, to be honest, it’s very cheap.

Let’s Explore more… Minestrone Soup

Minestrone soup is a classic Italian dish that is known for having lots of different vegetables and hearty flavors. Most of the time, it has beans, onions, celery, carrots, and tomatoes in it, along with a broth base. Herbs like basil, oregano, and thyme are often used to season it, and it can also have pasta or rice in it. There’s no one way to make it.

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What is Minestrone Soup?

Minestrone soup is a versatile and customizable dish that can be adapted to suit different tastes and dietary preferences. Due to its substantial and filling nature, it is often considered a one-pot meal.

History of Minestrone Soup

The origins of minestrone soup can be traced back to ancient Italy, where it was initially made with whatever vegetables were in season, along with grains and legumes. Over time, the recipe evolved to incorporate a wider variety of ingredients, making it a staple in Italian cuisine.

Nutritional Benefits of Vegan Minestrone Soup

Plant-based minestrone soup is packed with fresh vegetables, making it a nutritional powerhouse. Here are some of the essential nutrients you can expect to find in a bowl of this delicious soup:

• Vitamins: Minestrone soup is a great way to get a lot of vitamins, especially vitamins A and C. Vitamin A is very important for keeping your eyes healthy, helping your defense system work, and helping cells grow and develop. Vitamin C, on the other hand, is known to boost the immune system and help the body make collagen, which is important for good skin and connective tissues.
• Minerals: This soup contains many nutrients, including iron, magnesium, and potassium. Magnesium helps muscles and nerves work well and keeps bones healthy. Potassium helps keep blood pressure in check and the heart healthy. Iron makes healthy red blood cells and prevents iron deficiency anemia.
• Fiber: Fiber is an important nutrient that helps your body digest food and maintain a healthy weight. Plant-based minestrone soup has a lot of fiber because it contains many different veggies and beans. Fiber helps keep blood sugar levels steady, makes you feel full, and supports a healthy microbiome.

Low in Calories and Fat

Plant-based minestrone soup is a great option if you want to control your weight. Low in calories and fat, this is a filling and fulfilling dinner free from the extra calories. This soup can be guilt-free because you’re fueling your body with good nutrients.

Apart from these essential elements, plant-based minestrone soup has antioxidants that shield the body from oxidative stress and inflammation. The vibrant veggies in the soup—tomatoes, carrots, and spinach—have these antioxidants.

Given its outstanding nutritional value, plant-based minestrone soup is a terrific supplement to every balanced diet.

More on Vegan Minestrone Soup

A popular Italian recipe, plant-based minestrone soup has veggies, beans, pasta, and a delicious broth. This soup is versatile since you can use any vegetables and beans you like or have on hand.

Minestrone soup traditionally includes onions, carrots, celery, garlic, tomatoes, beans, and pasta or rice. But you can get creative and add zucchini, bell peppers, or leafy greens. Basil, thyme, and oregano give the soup flavor.

Vegetable broth is usually the basis, but water or broth, herbs/spices, and tomato juice add flavor. Simmering the soup blends the flavors and tenderizes the vegetables.

Vegan minestrone soup is tasty and adaptable. You can customize the recipe to your tastes and diet. Whether you like chunky or smooth soups, the right minestrone soup recipe is out there.

Free Ebook

The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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Step-by-Step Guide to Making a Plant-Based Minestrone Soup

Making plant-based minestrone soup is easier than you might think. Follow this simple step-by-step guide to create a delicious and nutritious soup that will satisfy your taste buds and nourish your body:

Step 1: Gather your ingredients

To make plant-based minestrone soup, you’ll need a variety of vegetables, beans, herbs, and a flavorful broth. Here’s a list of common ingredients used in minestrone soup:

• Onions
• Carrots
• Celery
• Garlic
• Tomatoes (fresh or canned)
• Beans (such as kidney beans, cannellini beans, or chickpeas)
• Pasta or rice
• Vegetable broth
• Fresh herbs (such as basil, thyme, and oregano)
• Olive oil
• Salt and pepper

Feel free to customize the ingredients based on your preferences or what you have available in your pantry.

Step 2: Prepare the vegetables

Chop onions, carrots, celery, and garlic. They can be diced finely for a smoother soup or chunky for a heartier one. Keep these for later.

Fresh tomatoes should be washed and chopped. Or use canned tomatoes for convenience.

I really like the idea that this can use tired veggies in the bin.

This can be a terrific way to organize a Sunday cleanout for soup on Monday during hectic weeks.

Step 3: Sauté the vegetables

Set some olive oil over medium heat in a big pot. Add the chopped garlic, carrots, celery, and onions; sauté until aromatic and somewhat softened. This stage improves the soup’s overall taste and encourages the vegetables’ flavors to be released.

Step 4: Add the tomatoes and herbs

Once the vegetables have softened, add the sliced tomatoes—or canned tomatoes—to the stew. Add the herbs of your choice—basidium, thyme, oregano, etc. These herbs will provide the soup with a wonderful scent and taste and beneficial phytonutrients.

Step 5: Add the beans and broth

Then, add the cooked beans of your choosing to the pot. Great choices are kidney beans, cannellini beans, or chickpeas. These beans increase the soup’s filling power and offer a decent supply of plant-based protein.

Add the vegetable broth to provide the soup with a tasteful base. Your ideal consistency will help you modify the broth concentration. Cut back on broth if you enjoy a thicker soup. Increase broth or water if you want a thinner soup.

Step 6: Simmer and cook

Once all the ingredients are in the pot, bring the soup to a boil. Reduce the heat and let it simmer for about 20-30 minutes until the vegetables are tender and the flavors have melded together. Be sure to stir occasionally to prevent sticking or burning.

Step 7: Add the pasta or rice

Add the pasta or rice around ten minutes before the soup is ready. This stage lets the rice or pasta absorb some of the aromas and cook in the broth. Choose rice if you like or your preferred kind of pasta—small shells or macaroni.

Step 8: Season and serve

Once the pasta or rice cooks, season the soup with salt and pepper. You can change the seasoning to your taste. To enhance the taste and richness, sprinkle olive oil on top.

Serve the hot soup in bowls beside some crusty bread or a side salad for a whole and fulfilling dinner. Plant-based minestrone soup is flexible and can be enjoyed as a light lunch, a soothing dinner, or even as a starter for a more substantial meal.

Knowing how to prepare plant-based minestrone soup, let’s discuss some ideas and tweaks to enable you to produce the best variety of this healthy and delicious meal.

Tips for Making the Best Minestrone Soup

While making plant-based minestrone soup is relatively straightforward, a few tips and tricks can help you create the best version of this classic dish. Here are some tips to keep in mind:

Use fresh, seasonal vegetables.

• Choose fresh, seasonal vegetables whenever feasible. They have a lower carbon footprint and can be more nutrient-dense.
• Toss in bell peppers, zucchini, or leafy greens to give your soup variation and color. 
• Based on what’s on your local market or sitting in the refrigerator, feel free to play about with other combinations.

And importantly, don’t overcook the vegetables.

Don’t overcook the veggies if you want to keep their texture and bright colors. They should be cooked until they are soft but still have a little crunch. This will ensure that the soup tastes good and that the veggies keep their health benefits.

At the very end, add the rice or pasta.

Add the pasta or rice near the end of the cooking time to keep them from getting mushy. They’ll be cooked just long enough to be soft without getting mushy. I do the same thing with the beans sometimes. 

If you need to, change the flavor.

Check the taste of the soup every so often and make changes as needed. Some types of vegetable broth and canned tomatoes may be higher in salt than others, so it’s important to taste and make changes as needed. You can also make the soup taste better by adding herbs or spices.

Some of my favorite combinations are all known for their anti-inflammatory basis:

• Herbs de Provence
• Dried mushrooms
• Thyme, oregano, basil, marjoram, rosemary
• Turmeric, ginger
• Cumin, coriander, fennel, fenugreek
• Garlic, onion, chives

Let the soup sit for a while

Minestrone soup tastes even better the next day, as the flavors have had time to develop and meld together. Consider making a larger batch and enjoying it as leftovers for a quick and satisfying meal.

With these tips in mind, you’ll be well-equipped to make a delicious and well-seasoned plant-based minestrone soup. 

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Click on the image above to grab the ingredients from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Kitchen Supplies

Having the right supplies makes working in the kitchen easier. Click on the image to see the ways I love to store my food.

These are some of my favorite ways to store warm food in glass containers. The Wrek and Ball Glass jars are absolute staples in my kitchen.

Now, let’s explore some variations and substitutions you can make to suit your dietary preferences or accommodate food intolerances.

Variations and Substitutions for Plant-Based Minestrone Soup

Plant-based minestrone soup is great because it can be created in many ways. You can change or adapt the ingredients if you want to suit your likes or dietary needs. You might want to try these changes and swaps:

Gluten-free option

Following a gluten-free diet, you may quickly create a gluten-free minestrone soup using gluten-free pasta or rice. Stores carry many gluten-free pasta choices, including quinoa or rice pasta. Alternatively, you may forego the pasta and substitute quinoa or millet, gluten-free grains.

Vegan protein sources

Although classic minestrone soup usually calls for beans for protein, you can play about with various vegan sources. For another texture and taste, try including tofu or tempeh. You might also use vegetarian meatballs or vegan sausage to make the soup heartier and more satisfying.

You can cut back on or eliminate the soup’s pasta or rice if you are exploring a low-carb diet. Rather, substitute low-carb options like cauliflower rice or zucchini noodles for the pasta or increase vegetables. This will make the soup’s total carbohydrate count less while nevertheless making for a filling dinner.

Spicy Twist

If you want spicier tastes, toss some red pepper flakes or a touch of cayenne pepper into the soup. This will give the meal some mild heat and liven it somewhat. Change the quantity of spice depending on your taste and tolerance.

Creamy variation

For a creamy twist, blend a portion of the soup using an immersion or countertop blender. This will create a thick and creamy base while retaining some texture from the remaining chunky vegetables. You can also add a plant-based milk or cream to enhance the creaminess but generally I do not find that this is needed.

Getting behind organic minestrone soup

Organic minestrone soup is better because it is made with high-quality organic vegetables and is not treated with certain fertilizers or pesticides.

Why organic minestrone soup is a good idea

Organic minestrone soup is made with only natural and healthy ingredients, making it a better and more environmentally friendly choice.

How to Tell If Canned Minestrone Soup Is Organic

Look for labels like the USDA Organic or the European Union Organic Logo when you buy organic minestrone soup. The marks on these items show that they meet the requirements for organic production. I also recommend looking for the BPA-free label.

The Best Organic Minestrone Soup Choices

Brands like Pacific Foods, Imagine, and Trader Joe’s make popular organic minestrone soup. These brands commit to using organic products, giving customers a choice that is both good for the environment and of high quality.

When choosing minestrone soup, consider a few things to ensure it fits your tastes and dietary needs.

Things to Think About When Picking Minestrone Soup

When picking minestrone soup, consider the items you want, any dietary restrictions you have, and how easy you want the soup to be to make. Choosing a product that meets your needs is important, whether you want something hearty, healthy, or condensed.

Ways to Make Minestrone Soup Taste Better

You could add fresh herbs, a splash of olive oil, or a sprinkle of vegan Parmesan cheese to the minestrone soup you bought before serving to make it taste better. These easy additions can make the soup taste and smell better overall.

Ideas for how to serve minestrone soup and what to pair it with

Minestrone soup pairs well with crusty bread, a side salad, or a sprinkle of sesame seeds. It can also be served alongside a sandwich or as a starter before a main course, offering versatility in meal planning.

So, we made a deep dive into this soup; what’s next?

There are different kinds of minestrone soup, from hearty and healthy to quick and easy. Knowing what makes each type of minestrone soup unique and what it can do for you will help home cooks choose the best one for their cooking projects.

Recap of the Different Types of Minestrone Soup

• Hearty minestrone soup is robust and filling, offering a substantial and nutritious meal option.
• Organic minestrone soup assures organic ingredients, contributing to a more environmentally friendly choice.
• Canned or frozen minestrone soup offers convenience and versatility, making it a convenient staple for quick and easy meal solutions.

Last Words on How to Pick the Best Minestrone Soup

When picking minestrone, think about what flavors, ingredients, and ease of preparation you like best. There is a minestrone recipe for every taste and way of life, whether you want to stick to a basic or try something new.

Because it has a long past and can be used in many different ways, minestrone is a great dish for home cooks. Whether you like your minestrone soup hearty, organic, or sluggish, exploring the world of minestrone soup will please your taste buds and heal your mind.

Seasonal Eating: Winter

Our visit to the farmer’s market last weekend before the rain was filled with winter vegetables and fruits! This pink radicchio orange is lovely. And this celery root (celeriac) is a great addition to soups.

What is Seasonal Eating?

The role of local and/or seasonal eating is one that I am particularly interested in. I believe the connection to seasonal living builds a steady and essential connection to nature. Fortunately for me, it is not just my opinion; scientific data exists to explore this notion.

Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and a reduction of environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.

References

• Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
• Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
• Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
• Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
• Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
• Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024

In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.

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The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP

Review recent seasonal PLANT-BASED posts here!

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