Vegan Minestrone Soup - Under 300 Calories a Serving!
Since I began moderating Vingle's Vegan community, I've been wanting to share a really great minestrone recipe with the rest of you. Minestrone soup is one of my absolute favorite soups, especially during the winter months. It's also a great filling meal that's rich in protein and fiber, making it a suitable and delicious diet recipe!
Vegan Minestrone Soup
(Makes 4 - 6 servings)
2 teaspoons olive oil
1 onion, chopped
2 carrots, sliced
3 ribs celery, chopped
1 large potato or turnip, cut into dice-sized pieces
2 teaspoons minced fresh rosemary
3 cloves garlic, minced
A pinch of red pepper flakes
1 bay leaf
1 can (14.5 ounces) low-salt diced tomatoes
1/2 cup dried black lentils
7 cups vegetable broth
1/4 teaspoon salt
1 cup small macaroni elbows
5 cups shredded green cabbage or kale
2 teaspoons red wine vinegar
Juice of 1/2 lemon
1/3 cup chopped fresh parsley
1/4 cup minced fresh basil
1) In a large soup pot, heat the oil over medium heat. Add the onion, carrots, and celery and saute until the onion starts to look golden brown, around 3 - 5 minutes. Add the potato, rosemary, garlic, pepper flakes, and bay leaf. Cook for another 30 seconds to get the garlic going. Add the diced tomatoes and lentils and give it another 30 seconds.
2) Now pour in all the broth and bring it to a simmer. Reduce the heat, allowing it to cook at a gentle pace until the lentils are almost cooked but the potato is tender, about 15 minutes. Next, add the salt, pasta, and cabbage (if using kale, don't add it yet) and keep the pot gently simmering until the pasta is cooked all the way, about 5 - 10 minutes, depending on your pasta. (If you are using kale, fold it into the pot after the pasta is all cooked and let it simmer for an additional 2 minutes.)
3) Add the vinegar and lemon juice, stir well, and remove from the heat. Fold in the parsley and basil and let the pot sit for a minute or two. Taste to see what else it might need, like pepper or rosemary to taste. Pull out the bay leaf and serve immediately.