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Vegetable Minestrone Soup

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Vegetable Minestrone Soup is a nutritious and delicious Italian classic. Full of fresh veggies, legumes, and aromatic herbs, this soup is a staple in the diets of centenarians in one of the world's Blue Zones. Rich in essential nutrients, it's a versatile recipe that supports heart health and aids digestion, making it perfect for those who love a wholesome meal and desire a longer life!
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A dear friend once told me that Minestrone Soup was the soup of longevity and so I decided to make a vegetarian version that is 100% dairy free, gluten free, oil free and meat free. I’ll be honest, it wasn’t a dear friend.. it was Dan Boetter of the Blue Zones. Some of you may know him from the Netflix series about Blue Zones and some of you may have first heard of him during my interview last year; well when I found out that many centenarians were eating Minestrone soup it made me feel like I was on the right track because I’ve been making this soup for ages. If you’re new here, Jackfruitful Kitchen is all about soup, all things plant based, and living a long, healthy and clean life! I am excited to share this vegetarian minestrone soup recipe with you today and hopefully for many days to come! Get ready to tantalize your taste buds and enjoy a significant piece of culinary history right at your kitchen table!

Everything You’ll Need to Make Minestrone Soup

  • yellow onion
  • garlic cloves
  • carrot
  • celery stalks
  • mushrooms
  • plant based butter (optional)
  • Italian seasoning
  • crushed red pepper flakes
  • nutritional yeast
  • petite diced tomatoes with juices
  • vegetable broth or water
  • red kidney beans
  • cannellini beans
  • gluten free elbow noodles
  • baby spinach
  • parsley

What’s the Difference Between Vegetable Soup and Minestrone Soup?

While at first glance you might not realize that there is a difference because both are a vegetable-based soup; Minestrone is classically known for its distinct use of beans, pasta, and sometimes, meat. It’s a thicker, more robust soup compared to the typically lighter vegetable soup. Vegetable soup sometimes can be void of beans and pasta altogether and tends to have a thinner broth. What I love about Minestrone is its versatility and heartiness!

What Is Minestrone Soup

Originating from Italy, minestrone soup is a thick, hearty soup known for its use of a variety of vegetables, beans, and pasta. It’s a staple in many Mediterranean diets, recognized for its health benefits and comforting nature. It has always been a popular soup and since the hype of the Blue Zones series on Netflix I think it’s had a new boom as it was boasted for its nutritional values and favorability with centenarians in the Mediterranean region.  

What Is the Origin of Minestrone Soup?

Minestrone is a staple in Italian cuisine with roots that go all the way back to ancient Rome! This soup was a popular dish amongst Roman peasants, who would use whatever vegetables they had available to create a fulfilling meal. This soup evolved from a simple vegetable broth to the more substantial soup that we love today. The essence of the minestrone soup recipe has always been about seasonal produce which is why from region to region it varies slightly.

How Do You Make Minestrone Soup from Scratch

The process is simple yet rewarding. Begin by sautéing the onions, garlic, carrots, celery, and mushrooms. Then, add the seasonings, tomatoes, broth, and beans, letting them simmer together to blend the flavors. Cook the pasta separately and then stir into the broth along with spinach, and parsley at the end. It is one of those soups that takes little effort but provides ample comfort and satisfaction. You could also try this recipe in the slow cooker however I would probably still add the pasta last and maybe consider the cook time based on how soft you want your vegetables to be cooked.

Is Minestrone Soup Vegetarian?

While a classic minestrone soup may not always be vegetarian, this one certainly is and actually it’s vegan! One of the things that I love most about this soup is that it isn’t void of any flavors or health benefits based on its simplicity. 

How to Freeze Minestrone Soup

This is perfect if you want to double or triple the recipe and keep the leftovers for a rainy day! Minestrone freezes well, all you need to do is let the soup cool completely before storing it in freezer-safe containers. It can last up to 3 months in the freezer and serves as a great weeknight meal and meal prep since all you need to do is thaw and reheat over medium heat on the stove.

What to serve with this soup

That’s the easy part! You can eat this soup all by itself or you can serve it with a drizzle of extra virgin olive oil, freshly grated plant-based parmesan cheese, crusty bread or an easy side salad. I sometimes love to put freshly ground black pepper on top as well. The options are endless and this vegan minestrone is very versatile.

Tips for Making Minestrone Soup

  • Fresh Ingredients: I highly recommend using fresh, seasonal vegetables for the best flavor and to optimize all the benefits of a vegetable minestrone soup! I could even suggest fire roasted tomatoes or crushed tomatoes in replacement of petite diced tomatoes. 
  • Pasta Choice: As per usual I opted to use a gluten-free pasta but if you have other pasta feel free to use them. Smaller noodle shapes are best.
  • Customization: Like the Romans used to do; use what is available to you when it’s available to you! If you have to swap out beans or vegetables for whatever is available locally or in season that’s okay! Consider this recipe a template for all that you can create.

Have you watched Blue Zones with Dan Buettner?

This series on Netflix is amazing and it really opened Clinton and my eyes to all the things we can be doing to increase our longevity and also allowed us to be proud of all the things we already do! In the Blue Zones series, Dan Buettner says that several areas around the world are filled with centenarians which means that the people live exceptionally long and healthy lives. One of the secrets to their longevity is their diet, daily movement, rituals and activities. In Italy specifically, a rich diet that included seasonal eating and plant-based foods like Vegetable Minestrone Soup was highlighted.

If you’re interested in learning more about longevity and blue zones specifically you should check out Dan’s series or his book! Did you know that I did an interview with him over Instagram last year when the series was premiering? Check it out here!

If you liked this recipe, I might suggest trying these other soup recipes, Vegan Roasted Tomato Soup and my Creamy Sweet Corn Soup

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Jackie Akerberg

Vegetable Minestrone Soup

4.34 from 68 votes
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Vegetable Minestrone is a hearty Italian soup brimming with fresh vegetables, legumes, and aromatic herbs, enjoyed by centenarians for its nutritional prowess and delicious flavors. This balanced recipe incorporates a colorful array of nutrient-dense ingredients, such as tomatoes, carrots, celery, mushrooms and kidney beans, simmered in a savory broth. Centenarians appreciate its simplicity and versatility, often customizing it with their favorite vegetables. Rich in vitamins, minerals, fiber, and antioxidants, this dish supports longevity by promoting heart health, aiding digestion, and providing essential nutrients. The combination of diverse vegetables and legumes ensures a well-rounded meal, while its warmth and comfort make it a timeless favorite among those who have celebrated triple-digit birthdays.
Prep Time 10 minutes
Cook Time 20 minutes
Servings: 6
Course: Dinner, lunch, Main Course, Soup

Equipment

  • stove

Ingredients
  

  • 1 yellow onion, diced
  • 4 cloves of garlic, minced
  • 1 carrot, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 cups mushrooms, sliced
  • 1 tbsp plant based butter, optional
  • 1 tbsp Italian seasoning
  • ½ tsp crushed red peppers
  • 2 tbsp nutritional yeast
  • 28 oz petite diced tomatoes with juices
  • 4-6 cups vegetable broth or water, depending on desired thickness
  • 15 oz red kidney beans, drained
  • 15 oz cannellini beans, drained
  • 4 oz gluten free elbow noodles, cooked
  • Salt and pepper, to taste
  • 3 cups baby spinach, chopped
  • ½ cup parsley, finely chopped

Method
 

  1. Heat a large dutch oven or soup pot over medium heat and add a splash of water to coat. Add in the onion, garlic, carrot, celery and mushrooms and saute for 5-7 minutes until tender and mushrooms have released their juices, deglazing with a splash of water or broth as needed. Optional to add 1 tbsp vegan butter during cooking to add depth and richness.
  2. Add in the Italian seasoning, crushed red pepper, and nutritional yeast. Stir to combine. Pour in the tomatoes, broth, and beans and bring to a gentle boil. Reduce heat to a simmer, cover and cook for 10 minutes. Add the cooked noodles, chopped spinach, and parsley. Stir and heat through until spinach has wilted. Season with salt and pepper, if needed.
  3. Serve hot or store in the fridge for up to 5 days, or in the freezer for up to 3 months.

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

Did you make this recipe?

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35 Responses

  2. Wow this soup is fantastic! I’m relatively new to plant-based eating and focusing on habits from the blue-zone. So glad I found you because your recipes are all amazing. This minestrone is another great dish going into the rotation for winter. Thank you for sharing your gift of plant-based cooking with us all!

    Reply

    1. Hey Jen! What a love letter, thank you so much for taking the time to share your experience with this soup and your plans for more plant based eating! I cannot wait to find out what you try next and what habits you start fine tuning with blue zone inspiration!

      Reply

  3. 5 stars
    Just made this soup for the second time in two weeks. I used ditalini and added some extra carrots and celery Love it.

    Reply

  6. 5 stars
    I made this soup when friends came for lunch. It was a BIG hit. Will definitely be making again. The flavours are so perfect and it came together so easily. I used white kidney beans as I couldn’t find cannellini beans.
    Excellent recipe!!!!! Thank you!

    Reply

  7. 5 stars
    I made this soup (and your Asparagus lemon orzo salad) when friends came for lunch. It was a BIG hit. Will definitely be making again. The flavours are so perfect and it came together so easily. I used white kidney beans as I couldn’t find cannellini beans.
    Excellent recipe!!!!!

    Reply

  8. I am excited to try this recipe. My family does not like mushrooms, sadly. What do you suggest as a substitute?
    Thanks!

    Reply

  9. 5 stars
    I am obsessed with this soup! I make a pot of it every week and add other veggies that I have in the fridge. It is the perfect cup of comfort and a mugful keeps me full for hours and hours! I sub cilantro for the parsley and crushed tomatoes for the diced and eat it over a bit of ditalini pasta.Thank you for the fabulous recipe!!!

    Reply

    1. Hey Angie! Love that you’re as obsessed with this Vegetable Minestrone Soup as I am!! It’s so addictive and easy to make. Good for you subbing ingredients based on what you had and your personal preferences, definitely makes any recipe a more enjoyable process to follow!

      Reply

  10. 5 stars
    Made this for my lunches it was pretty good. When I make it again, I’m going to double the amount of spices and maybe add a few more souces. My person taste. It was very satisfying meal.

    Reply

  11. 5 stars
    This soup is delicious! Even my husband, who is not a fan of Minestrone, loved it. I was completely out of Italian Seasoning, so I substituted Herbes de Provence. Otherwise, I followed the recipe exactly. Thank you so much.

    Reply

  13. 5 stars
    Hearty and so satisfying- the flavor is amazing! Making it to share with friends on Super Bowl Sunday!

    Reply

  14. 5 stars
    Absolutely wonderful “Blue Zone” recipe. I couldn’t eat beans for so many years. Now that my gut is okay beans agree with me. Only one thing I do differently is I use 1/2″piece of “Kombu” a sea veggie that prevents from getting gas from the beans. The company is “Eden”

    Reply

  17. Does nutritional add more flavor or is it just for added protein? I don’t use it in my kitchen.

    Reply

  18. 5 stars
    Absolutely the best soup recipe! Turned out picture perfect and tasted as good too! Definitely a keeper, Thank you for a great job.

    Reply

  19. 5 stars
    So easy to make, and delicious. I’m going to make it again to freeze some. Healthy, easy in the wallet. 10/10.

    Reply
4.34 from 68 votes (55 ratings without comment)

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