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VEGANE VIBES – "BE HEALTHY, BE HAPPY, BE VEGAN“

Minestrone vegan

Nourishing vegan soup with lots of vegetables and delicious pasta

Minestrone vegan

Have I ever stressed how much I love vegan soups? Minestrone is definitely one of them here, too. The Italians have the best recipes, or what do you think? Not quite, because actually there are super delicious dishes in every country, which you often don’t get as a tourist. Restaurants cater to the average tourist and they often want something they know from home. We were last week on Mykonos in the first and so far only vegan hotel Greece and it was just wonderful. Really good vegan breakfast, everything fresh and prepared by the chef (and her team) themselves. You can find a few impressions from the trip and also a summary about the vegan hotel on my Instagram channel.

What exactly is a minestrone?

Minestrone vegan
Minestrone vegan

Minestrone is an absolute classic of vegan cuisine and is originally served as the first course before the main meal. The dish is one of the oldest recipes of Italian cuisine and is a “must have” for the northern areas during the colder months. Already the ancient Romans cooked vegetable soup more than 2000 years ago. The soup is characteristically very rich and, depending on the area, is served with filling side dishes such as noodles, rice or toasted slices of white bread. So the only question left is what exactly is in a minestrone?

This is mainly a question of the respective season, here is a brief overview:

  • Garlic
  • Onion
  • Celery
  • Potatoes
  • Carrots
  • Tomatoes
  • Beans
  • Italian herbs and parmesan

Alternatively, add broccoli, zucchini, cauliflower, squash, fennel, chickpeas, lentils or beans.

TIP: If you order a minestrone in Italy, ask if meat has been overcooked. That can be different depending on the region and provide a nasty surprise (at least for vegans).

Vegan Italian classics

Minestrone vegan

For my version of the Italian classic, I use oil, onion, garlic, carrots, celery, green beans, tomato passata, vegetable broth, Italian herbs, nutritional yeast, coconut flower sugar, cannellini beans, Italian durum wheat pasta, kale, salt and pepper. Of course, you can make your own personal variation and pick your favorite ingredients from the list above.

TIP: A minestrone should always be cooked and eaten fresh. The pasta can become mushy and lose character if soaked and reheated for a long time. Should you still want to prepare the soup, cook it WITHOUT THE PASTA. Once you’re ready to serve, bring the soup to a boil, add a little water and the pasta, and simmer until tender.

Minestrone vegan

Fancy an Italian menu? For starters I recommend the minestrone, main course pasta alla Norma and a simple vegan tiramisu for dessert. You have a craving for pizza? How about a Pizza Mozzarella, Green Forest Pizza or Pizza with Ricotta and Green Asparagus.

The vegan minestrone is:

  • Warming
  • Ideal for cold days
  • Healing
  • filling
  • Quick and simple

Are you ready the delicious and tasty, vegan and warming Italian soup? I wish you a lot of fun in recooking and of course a review at the bottom of this page. If you post a picture, feel free to use the hashtag #veganevibes.

Minestrone vegan

Minestrone vegan

Quick, warming and vegan minestrone with white beans, an Italian classic interpreted vegan. Highly recommended in the colder season for the whole family as an appetizer or main course.
5 von 2 Bewertungen
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course starter
Cuisine german
Calories 428
AUTOR: VEGANEVIBES

Utensilien

Inhaltsstoffe

4 Servings
  • 30 ml Frying oil or other high heat oil feel free to omit if oil-free
  • 1 Piece white onion or 2 shallots peeled and finely chopped
  • 3 Piece Garlic cloves peeled and pressed or finely chopped
  • 70 g Celery sticks washed and finely chopped
  • 130 g Carrots halved and sliced
  • 150 g Green beans cleaned and cut into pieces 4-5 cm long
  • 265 g Cannellini beans drained and washed* – Can or jar with 400g
  • 15 g Coconut blossom sugar
  • 3 g Nutritional yeast flakes
  • 30 g Soup powder vegan and organic
  • 1500 ml Water
  • 425 g Passata Can or a jar, alternatively tomato pieces
  • 2 tbspn Italian herbs dried, alternatively a mixture of thyme, oregano, sage, rosemary and marjoram
  • 220 g Italian durum wheat pasta
  • 25 g Kale washed and cut into coarse pieces
  • 30 ml Tamari or any other soy sauce of your choice
  • black pepper to taste
  • Salt to taste Be careful with vegetable broth already salted

Anleitung
 

  • Heat pot with frying oil.
    30 ml Frying oil or other high heat oil
  • Add the onion and garlic and sauté briefly. Add celery, carrots, green beans, canellini beans, coconut blossom sugar, nutritional yeast flakes, soup powder, water, passata and Italian herbs. and vegetable broth and stir once.
    1 Piece white onion or 2 shallots, 3 Piece Garlic cloves, 70 g Celery sticks, 130 g Carrots, 150 g Green beans, 265 g Cannellini beans drained and washed* -, 15 g Coconut blossom sugar, 3 g Nutritional yeast flakes, 30 g Soup powder, 1500 ml Water, 425 g Passata, 2 tbspn Italian herbs
  • Bring to a boil and simmer, covered, for 10 minutes.
  • Add kale and cook for another 10 minutes.
    25 g Kale
  • Add pasta and cook for another 10 minutes (please check cooking time on the package and keep after it). Once the pasta is al dente, the minestrone is ready.
    220 g Italian durum wheat pasta
  • Optionally refine with tamari, season with salt and pepper and serve in soup bowls.
    30 ml Tamari, black pepper to taste, Salt to taste
  • Garnish with desired toppings and serve.
  • IMPORTANT NOTE: Minestrone should be eaten fresh and is not suitable for reheating or freezing. However, the soup can be pre-cooked without the pasta and the pasta added before serving.
    Oat cream, Black sesame, Vegan parmesan

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Source: https://de.wikipedia.org/wiki/Minestrone

Nährwertangaben

Serving: 1PortionCalories: 428kcalCarbohydrates: 76gProtein: 16gFat: 9gSaturated Fat: 6gSodium: 8014mgPotassium: 888mgFiber: 10gSugar: 12gVitamin A: 6854IUVitamin C: 26mgCalcium: 119mgIron: 5mg

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