Healthy Recipes Healthy Lifestyle Diets Healthy Vegan Recipes Healthy Vegan Soup & Stew Recipes Vegan Minestrone Soup 5.0 (1) 1 Review Is minestrone soup vegan? It can be, with the right ingredients! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them to the mix. Last but not least, enjoy the crispy garlic croutons that float on top and soak up the flavorful broth. By Robin Bashinsky Updated on March 9, 2020 Print Rate It Share Share Tweet Pin Email Prep Time: 30 mins Total Time: 30 mins Servings: 6 Yield: 6 servings Nutrition Profile: Low-Calorie High Fiber Dairy-Free Egg Free Vegetarian Vegan Nut-Free Soy-Free Healthy Aging Healthy Immunity Jump to Nutrition Facts Ingredients 5 cloves garlic, minced 3 tablespoons extra-virgin olive oil, divided 1 cup cubed whole-grain rustic bread 1 cup chopped leek, white and light green parts only, rinsed well 1 cup chopped carrots 3 cups low-sodium vegetable broth 3 cups water ¾ teaspoon kosher salt 1 cup ditalini pasta or other small pasta 10 ounces zucchini (about 1 medium), halved lengthwise and thinly sliced 1 (15 ounce) can no-salt-added cannellini beans, rinsed 3 cups fresh baby kale or chopped kale 1 cup frozen peas, thawed ½ teaspoon ground pepper Directions Preheat oven to 350 degrees F. Cook garlic and 2 tablespoons oil in a medium skillet over medium heat, stirring constantly, until the garlic is softened, 3 to 4 minutes. Add bread; toss to coat. Spread the mixture evenly on a baking sheet. Bake until toasted, 8 to 10 minutes. Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add leek and carrots; cook, stirring occasionally, until softened, 5 to 6 minutes. Add broth, water and salt; cover and bring to a boil over high heat. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. Add zucchini; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. Stir in beans, kale, peas and pepper. Cook, stirring occasionally, until the kale is wilted, about 2 minutes. Ladle the soup evenly into 6 bowls; sprinkle with the croutons. Rate it Print Nutrition Facts (per serving) 267 Calories 9g Fat 39g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Calories 267 % Daily Value * Total Carbohydrate 39g 14% Dietary Fiber 7g 26% Total Sugars 7g Protein 10g 19% Total Fat 9g 11% Saturated Fat 1g 6% Vitamin A 5167IU 103% Vitamin C 26mg 29% Folate 52mcg 13% Sodium 429mg 19% Calcium 101mg 8% Iron 3mg 17% Magnesium 78mg 19% Potassium 500mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved