This is one of my favourite meals to make because it is easy, nourishing, filling and oh so comforting. This was one of the first vegan dishes that my mum ever cooked for us. She still stands by throwing in a bit of this and that so getting a recipe from her was near impossible. But this is my take on my mum’s vegan minestrone soup. Her go-to for vegan guests and my go-to when I need a big hug from the inside.
I make our minestrone soup with gluten free pasta – sometimes spirals, sometimes penne. I have found one that holds up and cooks like regular wheat pasta. You can of course use any pasta you wish.
If you have veggies that need using up, feel free to throw those in too. I have made this with broccoli, sweet potato and peas among others.
I use dehydrated vegetable stock powder as this is the most efficient for us on the road (and I can buy it at the bulk food store – I don’t like stock that comes in cartons as it seems wasteful.) If you don’t have stock powder, replace 1L of the water with 1L of liquid vegetable stock instead. If you have neither, just leave it out and adjust your salt seasoning accordingly.
I urge you not to skip the lemon and resting at the end, it really elevates the whole dish. Letting it sit once you remove it off the heat, helps the flavours infuse and brings the soup down to serving temperature. This dish tends to hold its heat very well.
After a quick nourishing soup? You will also love our 20 minute healthy miso soup with ramen noodles.
Let me know in the comments below if you made these. I also love to hear your ideas and substitutions. Share your creations on Instagram with #IHTBvegan @coastingwiththe90s
Minestrone soup with tofu and gf pasta
Ingredients
- 1 tsp olive oil
- ½ C brown onion, sliced
- 2 C mushrooms, sliced
- 1 C carrot, sliced into circles
- 1 C potato, peeled and diced 1cm cubes
- 2 cloves garlic, crushed or chopped finely
- 1 tsp Italian mixed herbs - dried
- 2 tbsp tomato paste
- 1 400g can organic diced tomatoes - Organic are usually more concentrated (less watery) and have a more vibrant flavour.
- 1 tbsp Worcestershire sauce - check it's vegan
- 8 C water (2L)
- 2 tsp vegetable stock powder
- ½ tsp salt
- 2 C gluten free penne pasta - or any pasta of your choice
- 1 C chopped kale
- 1 tbsp lemon juice - about ½ a lemon
- Salt, pepper and lemon wedges to serve - pepper and lemon wedges to serve
Instructions
- Bring a large to medium-high heat on the stove. Drop in the olive oil and once warm, add in the onions and mushrooms and stir-fry for 2 mins. Then add the carrots and cook for a further 2 minutes.
- Add to the pot potatoes, garlic and herbs and cook for 1 minute.
- Add tomato paste, diced tomatoes, Worcestershire sauce, vegetable stock powder, salt and 8 cups of water. Continue to cook on high heat for 30 mins. Once it begins to boil, give it a stir, cover and reduce to a simmer.
- Meanwhile, drain the tofu and wrap in a clean kitchen towel to absorb the liquid. You can leave it like this until needed.
- To the soup, add the pasta and continue to simmer for 10mins
- Dice the tofu into 1cm cubes, then add the tofu and chopped kale to the soup. Continue to simmer for 10 mins until pasta and potatoes are cooked through.
- Remove from the heat and stir through the lemon juice. Cover and let sit for 10 mins before serving.
- Serve with lemon slices and salt and pepper.
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