Vegan Minestrone
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This hearty and well-balanced vegan minestrone soup is packed with seasonal vegetables, beans, lentils and whole grains. Use any veggies you have on hand!
ingredients
Adjust your ingredient quantities here. Simply enter how many servings you need, and the ingredient quantity will update accordingly!
serves: 4-5
200 grams or 7 oz mixed dried red kidney beans, white common beans, pinto beans, dried peas, red lentils, red rice and spelt (you can use any other beans or whole grains instead See notes below for the conversion rate between dried and canned beans), soaked overnig
2 leaves bay
2 tablespoons olive oil
2 cloves garlic
1/2 small hot chili pepper
2 medium-sized carrots
1/2 leek
1/2 zucchini
170 ml or 1 glass red wine
1 can (400 ml or 14 oz) diced tomatoes
500 ml vegetable broth + bean broth
300 grams or 10.5 oz Brussels sprouts
1/2 cauliflower
200 grams or 7 oz spinach
salt
black pepper
1 tablespoon kale pesto per serving
1 tablespoon grated Parmesan cheese per serving (optional)
Servings Per Recipe: 4
Amount per Serving
Calories: 383
- Total Fat: 8.7 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Cholesterol: 1.4 mg
- Sodium: 657 mg
- Total Carbs: 55.7 g
- Dietary Fiber: 15.4 g
- Sugars: 10.7 g
- Protein: 19 g
preparation
1. BEANS: Drain soaked beans and grains, transfer them to a pot with 3 times more water and bay leaves and boil over medium heat for 30 minutes.
2. SOFFRITO: Meanwhile, finely chop garlic and hot chili pepper. Heat olive oil in a large skillet over medium-low heat and add garlic and chili pepper. Slice carrots, leek and zucchini and add them to the skillet. Cook for about 20 minutes or until tender half-covered with a lid, stirring occasionally.
3. SOUP: Half the Brussels sprouts and cut the cauliflower into florets. Add a glass of red wine, tomatoes, vegetable broth, beans and grains together with the cooking liquid, Brussels sprouts and cauliflower. Simmer for 20 minutes over medium-low heat with a lid on. Roughly chop spinach and add it 5 minutes before the end. Season with salt and pepper to taste.
4. GARNISH: Garnish with a tablespoon of kale pesto and grated Parmesan cheese (optional) per serving. Enjoy!
Cooks' note:
The conversion rate between dried and canned beans is roughly 1 to 3. If you are using canned beans, multiply the amount of dried beans stated into 3 to get the right amount of canned beans.
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admin
January 16, 2017
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