Hearty Plant-Based Minestrone Soup-Sardinian Style
The classic minestrone soup inspired by the soup eaten on the island of Sardinia. Cozy, packed with flavor and perfect for a hearty lunch or dinner.
Servings: 8
Calories: 275kcal
Ingredients
- 250 g borlotti beans equivalent to 1 standard 400g tin/15 oz can
- 250 g chickpeas equivalent to 1 standard 400g tin/15 oz can
- 250 g fava beans equivalent to 1 standard 400g tin/15 oz can
- 125 g onion 1 small onion
- 125 g carrot 1 small
- 65 g celery 1 medium stick
- 3 cloves fresh garlic more if you love garlic
- 100 g fennel about half a bulb
- 200 g potato about one medium
- 400 g chopped tomatoes 1 400g/15oz can
- 150 g short soup pasta orzo, ditaloni or similar
- 1 tablespoon olive oil
- 1 tablespoon finely chopped rosemary and/or oregano
- 1 teaspoon thyme
- 2-3 bay leaves
- 1 litre water OR veggie stock
- 100 g kale, cavolo nero or broccoli about 5 leaves
- 15 g nutritional yeast
- 50 g fresh parsley and maybe more to sprinkle
Instructions
For the soup
- Wash and finely dice all the vegetables into 1-2 cm pieces. (so they are easy to scoop up with a spoon) . Open the cans of beans and rinse before using.
- Use a large pan - and into this add the onion, carrot, fennel and celery and sweat it slowly in the olive oil until the onion caramelises. (This creates a lovely rich flavour, so be sure to not miss out this part!)125 g onion, 125 g carrot, 65 g celery, 100 g fennel, 1 tbsp olive oil
- Add the garlic and potatoes, cook until the garlic softens.3 cloves fresh garlic, 200 g potato
- Add the beans to the pan, along with the tomatoes (see instructions notes if using dried beans)250 g borlotti beans, 250 g chickpeas, 250 g fava beans, 400 g chopped tomatoes
- Add the herbs, nutritional yeast and water or veggie stock. Simmer slowly for at least half an hour until the flavors start to meld and the cubes of potatoes are fully soft. .1 tbsp finely chopped rosemary, 1 tsp thyme, 2-3 bay leaves, 1 litre water, 15 g nutritional yeast
- Add the pasta and cook until al dente.150 g short soup pasta
- about 5 minutes before serving, add the greens and the parsley and cook until wilted.100 g kale, cavolo nero or broccoli, 50 g fresh parsley
- Serve immediately with extra parsley and nutritional yeast on top
Notes
🥄Dried Beans Cooking Method
You will need about 125 g of each type of bean (or 375 g/ approx 2 cups dried beans) If you want to cook this soup with dried beans, first soak the beans overnight in plenty of water. Drain the beans when ready to cook. Sautee the onion, celery and carrots etc and then add the beans into the pot along with the tomatoes, herbs and plenty of water or veggie broth. Simmer until softened (about 45 minutes). Add the potatoes when the beans are nearly soft. Then proceed with steps 3 and 4. Serve this soup with plenty of crusty bread, a healthy glass of red wine and good company!Nutrition
Calories: 275kcal | Carbohydrates: 49g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 119mg | Potassium: 807mg | Fiber: 11g | Sugar: 6g | Vitamin A: 4533IU | Vitamin C: 35mg | Calcium: 133mg | Iron: 4mg