03/25/2023
Recipe: Vegan Creamy Minestrone
(Read through before cooking 😉)
Ingredients:
Olive oil
1 sm yellow onion, chopped/diced
3 carrots, peeled + chopped
2 celery stalks, sliced
1 zucchini, chopped
1 bell pepper, chopped
1/2 a small head of cauliflower, only leaves and stem removed, leave whole.
(Optional)1 15 oz can diced tomatoes, juices drained
6 garlic cloves, pressed
1/2 tsp, dried thyme
1/2 tsp, dried Italian seasoning
1 quart of low sodium veggie broth
2 cups of water
2 bay leaves
Pinch red pepper flakes
Fresh ground pepper
1 15 oz can garbanzo beans, drained and rinsed
1 cup frozen kale
Optional toppings: shredded cheese, avocado, diced red onion.
Method:
1. In the largest pot you have, pour the olive oil to the bottom, enough to coat at least half the bottom. Poor in the onion zucchini, and bell pepper, and sauté the vegetables until the onion is soft and translucent, roughly 8-9 minutes.
2. Add the garlic, dried thyme and Italian seasoning and stir letting cook for another one to two minutes
3. Pour in the diced tomatoes and stir again, let cook for another one to two minutes.
4. Pour in the broth and water, generous amounts of cracked pepper, and a pinch of red pepper flakes. Add the half head of cauliflower.
5. Bring to a boil then reduce the heat to low and let simmer for about 20 minutes. (I like to use this 20 minutes to clean up 🙂)
6. Add the beans and kale and cook for another five minutes.
7. Then scoop out the cauliflower into a blender along with 4-5 ladle’s worth of soup. Blend on low for a bit and gently increase to high speed, when well blended, add back to the pot.
8. Serve with any garnishes you like, or a side of sourdough.
9. This recipe makes a giant pot, enough to serve a family of 4+ leftovers for lunch or dinner the next day or two.
You’ll notice that I don’t add any salt to this recipe, to make it a little more kidney friendly, but if you find yourself needing a little more flavor, add to taste. It’s dairy-free, grain free, and vegan 😋.
