Enjoy a hearty and creamy vegan minestrone packed with vegetables, black beans, and fusilli pasta. This easy recipe features a delicious cashew cream for added richness, making it perfect for a comforting meal. Serve it with fresh parsley and sourdough bread for a complete dish!
Creamy Vegan Minestrone: A Heartwarming Delight for Fall and Winter
As the leaves turn golden and the chill in the air invites cozy gatherings, there’s nothing quite like a warm bowl of soup to nourish both body and soul. Enter Creamy Vegan Minestrone, a deliciously hearty dish that’s perfect for sharing with friends or savoring as leftovers. Not only is this recipe rich in flavor, but it also offers numerous health benefits, making it an ideal choice for the fall and winter months.
I personally have always loved a good healthy, hearty comfort food meal. I love for a dish to not only taste good but to have many healthful properties in it. It always makes me feel good to know I am eating something that is deeply nourishing and energizing. This soup reminds me of something your grand mother would make on a wintery evening.
I love a traditional minestrone soup but I'm also always trying to innovate in the kitchen. I don't enjoy eating the same thing over and over so I am constantly tweaking my recipes to make them slightly different and to keep things interesting. This creamy version is almost like a hybrid between a minestrone soup and a delicious creamy pasta dish.
What Makes Creamy Vegan Minestrone Special?
1. Nutrient-Rich Ingredients
This minestrone is packed with a variety of vegetables, including onions, celery, carrots, and tomatoes. Each ingredient brings its own set of vitamins and minerals to the table:
Onions and Garlic: Both are rich in antioxidants and have anti-inflammatory properties, supporting overall health.
Carrots: A great source of beta-carotene, which is converted to vitamin A in the body, promoting good vision and skin health.
Tomatoes: Loaded with lycopene, an antioxidant linked to heart health and reduced cancer risk.
Black Beans: High in protein and fiber, they help keep you feeling full longer and support digestive health.
2. Easy to Prepare
One of the standout features of this creamy vegan minestrone is its simplicity. With just a few steps, you can create a satisfying meal that doesn’t require hours in the kitchen. Here’s a quick overview of the preparation process:
Sauté the Vegetables: Start by sautéing onions, garlic, celery, and carrots in a pot. This step enhances the flavors and creates a fragrant base.
Add Seasoning: Next, mix in herbs and spices for an aromatic punch.
Incorporate the Tomatoes: Stir in tomato paste and diced tomatoes to add depth and richness.
Simmer with Pasta and Broth: Add vegetable bouillon and fusilli pasta, letting everything simmer until cooked to perfection.
Finish with Black Beans and Cashew Cream: Fold in black beans for protein and cashew cream for a rich, creamy texture.
This recipe is not only straightforward but also adaptable. You can easily substitute ingredients based on what you have on hand or your personal preferences.
3. A Comforting Meal for All
Creamy vegan minestrone is a versatile dish that caters to various dietary needs. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this soup is a winner. It’s also gluten-free if you choose a gluten-free pasta option, making it accessible to many.
Health Benefits of Creamy Vegan Minestrone
1. Heart Health
The combination of beans, tomatoes, and various vegetables promotes heart health. The fiber from the beans helps lower cholesterol levels, while antioxidants in tomatoes protect against oxidative stress.
2. Weight Management
This minestrone is low in calories yet high in volume, thanks to the vegetables and beans. The fiber content keeps you feeling satiated, making it a great option for those looking to manage their weight.
3. Boosts Immunity
As the colder months approach, a nutrient-rich soup can help bolster your immune system. Ingredients like garlic and onions are known for their immune-boosting properties, helping to fend off colds and flu.
4. Supports Digestive Health
The fiber in black beans and vegetables promotes healthy digestion. A diet rich in fiber can help prevent constipation and maintain gut health.
Perfect for Leftovers and Meal Sharing
One of the best aspects of this creamy vegan minestrone is that it makes excellent leftovers. In fact, many find that the flavors deepen and improve after a day in the fridge, making it even more delicious on the second day. Simply reheat it on the stovetop or in the microwave for a quick and satisfying meal.
Meal Prep and Storage Tips
Storing: Keep leftovers in an airtight container in the fridge for up to 5 days. You can also freeze individual portions for later enjoyment.
Reheating: When reheating, add a splash of water or vegetable broth if the soup has thickened.
Sharing with Friends
This minestrone is perfect for gatherings. Whether you’re hosting a cozy dinner party or bringing a dish to a potluck, this recipe is sure to impress. Pair it with some crusty sourdough bread, and you have a complete meal that’s both satisfying and healthy.
A Seasonal Favorite
Fall and winter are the perfect seasons to indulge in warming, hearty soups. The combination of cozy flavors and comforting textures makes this creamy vegan minestrone a seasonal favorite. It’s the kind of dish that warms you from the inside out, making it ideal for those chilly nights.
Customize Your Minestrone
While the recipe provided is delicious as is, feel free to get creative! Here are some ideas to customize your minestrone:
Add Seasonal Vegetables: Incorporate vegetables like zucchini, spinach, or kale for added nutrition.
Experiment with Pasta: Swap fusilli for any pasta shape you prefer, or even use quinoa for a gluten-free option.
Spice It Up: If you like heat, add red pepper flakes or a dash of hot sauce for an extra kick.
Conclusion
Creamy vegan minestrone is not just a meal; it’s an experience. From the moment you start sautéing the vegetables to the last comforting spoonful, it embodies the essence of home-cooked goodness. Packed with nutrients and bursting with flavor, this soup is perfect for fall and winter, making it an ideal addition to your meal rotation.
So gather your ingredients, invite some friends over, and enjoy a warm bowl of this delightful soup. It’s a fantastic way to celebrate the season while nourishing your body and soul. Whether you savor it solo or share it with loved ones, creamy vegan minestrone is sure to become a cherished recipe in your home.
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Creamy Vegan Minestrone Recipe
Prep time: 15 min
Cooking time: 25 min Total time: 40 min
Servings: 4-6
Ingredients
For the soup:
1 yellow onion, diced
2 tbsp pressed garlic (5-6 cloves depending on size)
2-3 celery stalks, diced
3 carrots, diced
1 can diced tomatoes (398 ml)
1 tbsp tomato paste
2 cups fusilli pasta (or sub for penne)
3 vegetable bouillon cubes + 10 cups water
1 tbsp oregano
1 tbsp mixed Italian herbs
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
1 can black beans, drained and rinsed
For the cashew cream:
3/4 cup cashews (soaked in boiling water for 5 minutes)
1 cup water
1/4 cup nutritional yeast
1 tsp salt
For serving:
Fresh parsley (optional)
Sourdough bread (for serving)
Steps
Sauté the Veggies:
In a large pot, heat a bit of oil over medium heat. Add the diced onion, pressed garlic, celery, and carrots. Sauté until the vegetables are softened, about 5-7 minutes.
Add Seasoning:
Stir in the oregano, mixed Italian herbs, garlic powder, and onion powder. Cook for another minute until fragrant.
Add Tomato Paste:
Mix in the tomato paste and cook for another 2 minutes, stirring frequently.
Add Diced Tomatoes:
Pour in the can of diced tomatoes, stirring well to combine.
Add Water, Bouillon, and Pasta:
Add the water and bouillon cubes, stirring until the bouillon is dissolved. Bring the mixture to a boil, then add the fusilli pasta. Cook according to package instructions until the pasta is al dente.
Add Black Beans:
Once the pasta is cooked, gently fold in the drained and rinsed black beans. Let it heat through for a few minutes.
Prepare Cashew Cream:
While the soup is cooking, drain the soaked cashews and blend them with 1 cup of water, nutritional yeast, and salt until smooth and creamy.
Combine Cashew Cream:
Stir the cashew cream into the soup towards the end of cooking, mixing well to combine.
Serve:
Ladle the minestrone into bowls, garnish with fresh parsley if desired, and enjoy with sourdough bread!
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