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Healthy Vegan Minestrone Soup Recipe

This healthy vegan minestrone soup is the perfect lunch or dinner. It’s a complete meal that is high in protein, vitamins and minerals.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course lunch, Soup
Cuisine American, European
Servings 6 people
Calories 180.6 kcal

Ingredients
 
 

  • 2 L vegetable stock
  • 30 g celery (1 celery stalk)
  • 75 g carrots (1 medium carrot)
  • 100 g onion (1/2 large onion)
  • 100 g cabbage
  • 100 g baby bok choy (1 baby bok choy – see substitutions)
  • 2 garlic cloves
  • ½ tsp dried thyme
  • ¼ tsp dried basil
  • ½ tsp Maggi seasoning (optional)
  • 1 tsp salt
  • ¼ tsp pepper
  • 1 tbsp oil
  • ¾ cup quinoa noodles (see substitutions)
  • 540 ml can low sodium white kidney beans
  • 796 ml can low sodium diced tomatoes
  • 1 tbsp sugar

Instructions
 

  • Start by chopping all of the veggies. Peel and dice the onion and carrot. Wash and slice the celery and bok choy. Separate the whites and greens of the bok choy. Shred the cabbage. Peel and mince the garlic.
    30 g celery, 75 g carrots, 100 g onion, 100 g cabbage, 100 g baby bok choy, 2 garlic cloves
  • Next, add the oil to a large pot and heat up on medium-high heat. While the oil heats up, open the can of diced tomatoes and white kidney beans. Drain the beans and rinse them well under cold running water in a strainer.
    1 tbsp oil, 796 ml can low sodium diced tomatoes, 540 ml can low sodium white kidney beans
  • Once hot add the carrots, celery and onions and saute until they begin to soften, 3-4 minutes.
    30 g celery, 100 g onion, 75 g carrots
  • Press in the garlic and add the cabbage and the whites of bok choy. Saute for another 3-4 minutes stirring occasionally.
    100 g cabbage, 2 garlic cloves, 100 g baby bok choy
  • Next add the stock, thyme, basil, salt and pepper and stir everything well. Cook for 15 minutes.
    2 L vegetable stock, ½ tsp dried thyme, 1 tsp salt, ¼ tsp pepper, ¼ tsp dried basil
  • Add the bok choy greens and the noodles and cook to al dente according to package instructions.
    100 g baby bok choy, ¾ cup quinoa noodles
  • Once the noodles are al dente, add in the beans, canned tomatoes, and sugar and Maggi seasoning (optional).
    ½ tsp Maggi seasoning, 1 tbsp sugar
  • Bring to a boil and cook for 1-2 minutes.

Nutrition

Nutrition Facts
Healthy Vegan Minestrone Soup Recipe
Amount per Serving
Calories
180.6
% Daily Value*
Fat
 
2.9
g
4
%
Saturated Fat
 
0.3
g
2
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
0.9
g
Monounsaturated Fat
 
1.5
g
Sodium
 
2104.2
mg
91
%
Potassium
 
540.8
mg
15
%
Carbohydrates
 
34.7
g
12
%
Fiber
 
6.3
g
26
%
Sugar
 
11.3
g
13
%
Protein
 
6.1
g
12
%
Vitamin A
 
3735.7
IU
75
%
Vitamin C
 
29.1
mg
35
%
Calcium
 
101.2
mg
10
%
Iron
 
2.6
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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