Vegan Minestrone Soup

Ingredients

• 30 ml (2 tablespoons)olive oil
• 1 mediumonion (white, yellow or brown), chopped
• 5 ml (1 teaspoon)crushed garlic
• 2.5 ml (½ teaspoon)dried oregano
• 2.5 ml (½ teaspoon)dried thyme
• 5 ml (1 teaspoon)dried basil
• 3 stalkscelery, chopped
• 2 largecarrots, chopped
• 240 g (2½ cups)white button mushrooms, sliced
• 2 cans, 425 g (15 oz) eachkidney beans, drained
• 400 g (14 oz)tinned chopped tomatoes
• 130 g (½ cup)tomato paste
• 1,200 ml (5 cups)vegetable stock
• 480 ml (2 cups)water
• 15 ml (1 tablespoon)soy sauce
• 185 g (1 cup)uncooked brown rice
• 90 g (3 cups)baby spinach
• 15 ml (1 tablespoon)coconut sugar
• To tastesalt and pepper

Instructions

1. 1

   Soften the aromatics

   Heat the olive oil in a pot. Add the chopped onion, crushed garlic, oregano, thyme and dried basil, and sauté until the onion has softened.

2. 2

   Add vegetables

   Add the chopped celery and carrots, sliced mushrooms and drained kidney beans. Toss them with the onion and spices.

3. 3

   Add liquids

   Stir in the chopped tomatoes, tomato paste, vegetable stock, water and soy sauce. Bring the mixture to the boil.

4. 4

   Cook the rice

   Once boiling, add the uncooked brown rice. Reduce the heat to a simmer, cover the pot and cook for around 35 minutes, or until the vegetables and rice are cooked.

5. 5

   Wilt the spinach

   Add the baby spinach and stir just until it has wilted.

6. 6

   Season the soup

   Stir in the coconut sugar. Taste the soup and add salt and pepper as needed.

What is minestrone soup?

Minestrone is an Italian-style vegetable soup, often made with beans and a starchy ingredient such as pasta or rice. This version has an American recipe framing and uses brown rice, kidney beans and a tomato-rich broth for a hearty one-pot meal.

The rice cooks directly in the soup, while the spinach goes in near the end so it needs only a brief stir to wilt.

Nutrition and macros by portion

The nutrition label shows one serving as written: 369 calories, 14g protein, 65g carbs, 7g fat.

The brown rice, kidney beans and vegetables supply most of the carbohydrates, while the beans also contribute protein. Olive oil provides most of the fat. Serve it with a green salad or extra non-starchy vegetables if you want to balance the bowl with more fresh produce.

Building the flavour

Aromatics: soften the onion with the garlic and dried herbs first, as directed, to establish the soup’s savoury base.

Tomato and soy: chopped tomatoes and tomato paste provide the tomato flavour, while soy sauce adds a savoury note. The coconut sugar is stirred in at the end, then salt and pepper are adjusted to taste.

Rice and simmering

Brown rice: add it uncooked once the liquid boils, then cover the pot and simmer for around 35 minutes. The recipe’s doneness cue is that both the rice and vegetables are cooked.

Gentle heat: after bringing the soup to the boil, lower the heat so it simmers rather than continuing to boil vigorously. Keep the lid on during the cooking time.

Vegetable texture

Chopped vegetables: cut the celery and carrots into similar-sized pieces so they cook at a similar pace. Slice the mushrooms and toss everything with the onion and herbs before adding the liquids.

Spinach: stir it in only at the end, just until wilted. This keeps it from spending the whole simmering time in the broth.

Choosing the beans and stock

Kidney beans: drain the canned beans before adding them, as listed. They contribute substance and make the soup more filling alongside the rice.

Vegetable stock: choose a vegan stock to keep the soup plant-based. If it is already salty, taste before adding much extra salt at the end.

Serving the soup

This soup can be served as a meal on its own, since it combines rice, beans and vegetables in one pot. A slice of crusty bread makes a simple accompaniment.

For a fresh contrast, serve it with a green salad or a squeeze of lemon at the table. Add any garnish when serving rather than during the simmer.

Recipe notes & tips

• Chop the onion, celery and carrots before heating the oil so you can add them promptly.
• Drain the kidney beans before adding them to the pot.
• Keep the pot covered while the rice simmers.
• Check that both the rice and vegetables are cooked before adding the spinach.
• Taste the soup after stirring in the coconut sugar, then season with salt and pepper.
• If your vegetable stock is salty, add extra salt cautiously.

Variations

• Use a different bean: swap the kidney beans for another drained tinned bean.
• Add extra greens: stir in a little more spinach at the end.
• Try fresh herbs: finish with chopped fresh basil if you have it.
• Make it gluten-free: use a gluten-free soy sauce or tamari.
• Add a bright finish: serve with lemon wedges for squeezing into the bowls.

Common mistakes to avoid

• Skipping the onion-softening step: cook it until softened before adding the other vegetables.
• Boiling throughout: reduce the heat once the soup boils so it simmers while the rice cooks.
• Leaving the lid off: cover the pot during the roughly 35-minute simmer.
• Adding spinach too early: stir it in at the end and cook only until wilted.
• Over-seasoning early: taste after adding the soy sauce and coconut sugar before adjusting salt.
• Serving before the rice is ready: check that the rice and vegetables are cooked before finishing the soup.

How to store

Cool leftovers and store them in an airtight container in the fridge for up to 3 days. The rice will continue to absorb broth, so loosen the soup with a splash of water or stock when reheating it gently on the hob or in the microwave.

Frequently asked questions