vegan food blog

vegetable minestrone

vegetable minestrone

This soup is a labour of love, but well worth it for the deliciousness at the end.  The best part is that you can mix up the veggies that go into it depending on what you have on hand.  The flavour of the roasted peppers, tomatoes, onions and garlic provide the perfect base for a thick vegetable soup.  You could even have the broth on it’s own as a side soup for a meal.

DSC01336Through making many variations of this soup I’ve learned that turnips are awesome!  Definitely an underrated vegetable! When used in a soup, all of the flavours and spices soak into them; and I always get questions about what the little cubes are, no one expects the unassuming turnip.

There are a lot of tomatoes in this soup, which are a rich source of the antioxidant lycopene, which protects your bone health.  Tomatoes are protective for heart health, in lowering cholesterol, and fight inflammation in the body.  All the more reason to love this rich and hearty soup, as it heals your body with all the rich nutrients it contains.

DSC01363

Serve as a main dish, with some bread or biscuits for dipping on the side.

Yields: 8-10 servings

Ingredients:

Tomato Red Pepper Broth

  • 9 ripe roma tomatoes, quartered
  • 3 bell peppers (yellow, orange, or red)
  • 1 large onion, roughly chopped
  • 6 cloves garlic, peeled
  • 2 tsp olive oil
  • 6-10 cups vegetable broth, low-sodium
  • 1/4 tsp smoked paprika
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper flakes (optional)

Minestrone

  • 2 tsp olive oil
  • 1 onion, chopped
  • 2 carrots, sliced into half-moons
  • 3 ribs celery, chopped
  • 1 large turnip, cubed
  • 2 tsp minced fresh rosemary
  • 3 cloves garlic
  • 1 bay leaf
  • 1 can low-sodium diced tomatoes
  • 1 cup black lentils
  • 1 cup small pasta, whatever shape you prefer
  • 5 cups shredded kale
  • 2 tsp red wine vinegar
  • juice of 1/2 lemon
  • 1/3 cup chopped fresh parsley

Directions:

Tomato Red Pepper Broth:

1. Preheat your oven to 375°F

2. Line 2 baking pans with parchment paper. Place tomatoes, skin side down, on one of them.

3. Toss the onions and red peppers lightly with 2 tsp olive oil. Place on the other baking sheet, with the red peppers skin side down. Place the garlic on the sheet, wrapped in foil.

4. Bake for 45 minutes.

5. Heat vegetable broth on medium-high heat. Add roasted vegetables, onion, garlic, paprika, salt, pepper, and chili flakes.  Simmer for ten minutes.

6. Purée the soup using an immersion blender or transfer the soup to a blender, several cups at a time. Set broth aside.

Minestrone:

1. Heat 2 tsp olive oil in a large soup pot over medium heat.  Add the onion, carrots, and celery and saute until the onion is golden brown, 3 to 5 minutes.

2. Add the turnip, rosemary, garlic, and bay leaf.  Cook for another 30 seconds.  Add the diced tomatoes and lentils and give it 30 more seconds.

3. Add in the tomato red pepper broth prepared earlier and bring the soup up to a simmer.  Reduce heat and cover, simmering for about 15 minutes, or until the turnip is tender and the lentils are almost cooked.

4. Add the pasta and keep the pot simmering until the pasta is cooked, 5-10 minutes.  Once the pasta is done, fold in the kale and simmer 2 more minutes so it wilts down.

5. Add the vinegar, lemon juice, and parsley.  Pull out the bay leaf and serve.

Notes:

Adapted from from cookieandkate.com Roasted Red Pepper and Tomato Soup and Thug Kitchen’s Warm the F**k up Minestrone

Soup freezes well and can be kept in the fridge for up to 4 days.

Make it gluten-free: substitute your favourite certified gluten-free pasta of choice

Vegetable Minestrone Soup Nutrition

 

 

 

 

 

 

 

 

References:

The George Mateljan Foundation. (2016) Tomatoes. Retrieved from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

Nutrition facts from: CRON-O-Meter