Creamy Vegan Vegetable Minestrone Soup…a clean eating recipe made with real food ingredients and it’s vegan, gluten-free and dairy-free.
This clean eating Creamy Vegan Vegetable Minestrone Soup is a twist on the traditional broth-style minestrone soup you may be used to eating.
If you’ve had the chance to try one of the most popular recipes on my website, Creamy Red Lentil and Kale Soup, it kind of came about the same way.
Instead of making the regular broth-style soup, I added a can of organic full-fat coconut milk to give it a thicker, creamier texture and it’s delicious!
I had some beautiful, fresh carrots that I received in my most recent order from Farmbox Direct (they deliver organic fruits and vegetables to your door) and thought this would be the perfect recipe to use them in.
It’s also my recipe submission for The Recipe Redux’s January 2016 theme which is:
“A New Ingredient for the New Year – Pick a new ingredient that you’ve been wanting to try… and cook or bake up a new recipe in the new year. Are you curious about nutritional yeast, fish sauce, matcha, teff – or maybe even ugli fruit? Show us how you’re cooking with something new (to you!) in 2016.”
The new ingredient I decided to experiment with in this recipe is cannellini beans (aka white kidney beans).
I don’t think I’ve ever used them before but for some reason had some in my pantry so I decided to use them.
Normally, I would have used chickpeas (aka garbanzo beans), brown rice or some type of pasta, but was pleasantly surprised that the cannellini beans worked so well in my vegan minestrone soup I’ve been wanting to share.
This is a really versatile recipe that can be made with a wide variety of vegetable and seasoning substitutions, is a one-pot meal ready in less than 30 minutes, is made with clean, real food ingredients and is vegan, gluten-free and dairy-free.
5 Fast Facts About Cannellini Beans:*
- 1 cup contains 6 g of vegan protein
- 1 cup contains 45% dv of soluble fiber
- 1 cup contains 22% dv of iron
- excellent source of complex B vitamins
- excellent source of antioxidants
5 Fast Facts About Coconut:*
- 2 tablespoons contain 4.6 g RDA of dietary fiber
- healthy source of medium-chain fatty acids
- can help to decrease cholesterol
- high in lauric acid
- excellent source of manganese at 60% RDA and iron at 11% RDA
5 Fast Facts About Spinach:*
- contains anti-inflammatory properties
- high in anti-oxidants
- super high in vitamin K (1,110.6% DV) and vitamin A (377.3% DV)
- phytonutrients provide anti-cancer benefits
- can help improve cardiovascular health
5 Fast Facts About Onions:*
- rich source of sulfur compounds
- excellent for cardiovascular health
- inhibits bone loss in women
- reduced blood pressure
- lowers blood cholesterol levels
5 Fast Facts About Tomatoes:*
- contains lycopenes which are cancer fighting agents
- high in beta-carotene
- excellent anti-oxidant
- high in vitamin A and K
- high in chromium which helps control blood sugar levels
5 Fast Facts About Celery:*
- improves immune system
- reduces blood pressure
- extremely alkalizing food
- anti-inflammatory
- helps to lower cholesterol
5 Fast Facts About Carrots:*
- improves eyesight
- helps to prevent heart disease
- rich in antioxidants
- helps flush toxins from the body
- 1 cup contains 407.6% RDA of vitamin A
5 Fast Facts About Parsley:*
- good source of potassium
- rich in antioxidants
- 1/2 cup provides 554% dv of vitamin K
- 1/2 cup provides 10% dv of iron
- 1/2 cup provides 54% vitamin C
5 Fast Facts About Garlic:*
- regulates blood sugar levels
- lowers high blood pressure
- contains anti-bacterial and analgesic properties
- anti-viral
- helps to lower cholesterol levels
5 Fast Facts About Extra Virgin Olive Oil:*
- lowers blood cholesterol levels
- rich in anti-oxidants
- improves bone mineralization and calcification
- excellent protection from heart attack and stroke
- contains anti-inflammatory benefits
5 Fast Facts About Himalayan Pink Salt:*
- contains 84 minerals
- unrefined, unprocessed, raw
- promotes stable pH balance in cells
- controls water levels in the body
- aids digestion and facilitates better nutrient absorption
*These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.
Creamy Vegan Vegetable Minestrone Soup (Vegan, Gluten-Free, Dairy-Free)
Print recipe
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Ingredients
- 2 cups organic cannellini beans (already cooked)
- 4 cups organic vegetable broth
- 1 can organic full-fat coconut milk
- 2 cups organic spinach (chopped)
- 1 cup organic onion (diced)
- 3 organic carrots (diced)
- 2 organic roma tomatoes (diced)
- 1 stalk organic celery (diced)
- 2 cloves organic garlic (freshly crushed)
- 2 tablespoons organic fresh parsley (chopped)
- 2 - 3 teaspoons organic red pepper flakes
- 2 teaspoons organic olive oil
- 1/2 - 1 teaspoon Himalayan pink salt
Directions
| Step 1 | Prepare the veggies: dice the onions, tomatoes, celery, carrots and chop the spinach and parsley. Add the olive oil, diced onions, diced tomatoes, diced celery, diced carrots, crushed garlic, red pepper flakes and Himalayan pink salt to a large pot or sauce pan and saute on med/high heat for 2 - 3 minutes, or until the onions are soft. Add the cannellini beans and vegetable broth and simmer uncovered on low heat for about 10 - 15 minutes. Add the chopped spinach and parsley and entire can of full-fat coconut milk and stir until everything is well combined, and just long enough for the spinach to wilt. Adjust seasonings to your preference. Enjoy! |
Note
This recipe will make 2 regular servings or 4 smaller servings.
The recipe and photographs for "Creamy Vegan Vegetable Minestrone Soup" by Karielyn Tillman of The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License and cannot be used without my written permission.