The funny thing about this recipe is that the original version was a torn out page from a calendar from the year I was born (1993) and it sat mixed up in my mom’s drawer of recipes, which was the equivalent of someone’s junk drawer but for scribbled recipes and torn pages.
This recipe is a classic hearty soup that’s ready in under 45 minutes. I aimed to make it with ingredients that everyone should have in their fridge and cupboard, as this was requested by my parents who are just dipping their toes into the lake of plant based food. They likely do not have nutritional yeast, but it’s easily acquired from the local grocery store or online. Miso is optional, but it adds a depth of flavour to the dish. Also I bought a huge fresh batch from my local Oriental supermarket and I’m determined to actually use it all…
To Prepare
I always start by prepping my vegetables. I try to cut them as evenly as possible. You may prefer to chop them larger but I’ve always preferred mine to be a bit on the small side. Onions I usually chop just a bit smaller. Once the vegetables are chopped and ready, prepare the spices in a small bowl before preheating a medium – large pot over medium heat with the 2 tbsp extra-virgin olive oil.
Once these are ready, throw the vegetables into the hot oil and saute until they begin to sweat. In the 5 minutes or so before this occurs, bring 4 cups of water to a boil for the stock, finely shred the cabbage, grab the beans, canned diced tomatoes, miso, nutritional yeast, and all other ingredients so they’re ready to go.
Once the vegetables are sweating, see below, add the spices (except the bay leaf) and toss to coat. Allow them to cook for 30 seconds to 1 minute until fragrant.
Once the spices are integrated and fragrant, add the salt, canned tomatoes, broth, miso, cabbage, and beans. Give it a good stir, then lightly submerge the bay leaf in the soup. I try not to let it break because you’re going to want to remove it before eating.
Let this cook, covered, for 15 minutes. Once the vegetables are tender, add your pasta (or set aside to freeze/save) and cook for 6 – 10 minutes according to package directions. If you’re not eating the soup right away, do not add the pasta. I like to add a bit of pasta to a separate pot if I’m just eating a small amount so the pasta doesn’t get overly soggy in the fridge.
This is a hearty soup. Serve on a chilly or rainy day to warm your soul.
Quick and Hearty Vegan Minestrone Soup
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- ½ cup celery chopped
- ½ cup bell pepper, chopped
- ½ cup carrot, chopped
- 2 tsp dried parsley
- ½ tsp dried basil
- ¼ tsp dried thyme
- ¼ tsp black pepper, freshly ground
- ¼ tsp fennel, ground
- ¼ tsp red pepper flakes
- 1 tsp fine sea salt, or to taste
- 1 bay leaf
- 28 oz can diced tomatoes
- 4 cups “chicken” vegetable broth
- 2 cups green cabbage shredded
- 1 tbsp nutritional yeast
- 1 tsp white miso paste, opt.
- 2 (14 oz) cans kidney beans, drained and rinsed
- 1 cup dry tubular pasta*
Directions
- In a medium – large pot, heat the oil over medium heat. Add the vegetables and cook for approximately 5 minutes until they begin to sweat and the onions appear translucent. They will just be beginning to brown at this stage.
- Add the spices (minus the bay leaf) to the pot and toss to coat. Allow it to cook for 30 seconds to 1 minute until very fragrant.
- Add the diced tomatoes, broth, cabbage, yeast, miso, beans, and the bay leaf. Cook, covered, over low heat for 15 minutes until the vegetables are tender.
- If not serving immediately, remove the bay leaf and set aside in the fridge or freezer until ready to serve. Bring back up to a simmer and add the pasta and cook according to package directions (6 – 10 minutes).
- If serving, add the pasta and cook according to package directions (6 – 10 minutes), remove the bay leaf, and serve immediately. You may choose to add Parmesan (vegan or not) and hot sauce to serve.
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