Smoky Minestrone Soup

By Julia Howard, MPH, RHN

Smoky Minestrone Soup

If you’re looking for a chunky vegan soup that eats like a meal, check out this Smoky Minestrone Soup Recipe.

The key ingredient in this plant-based soup is smoked paprika. The smoky flavour may make you a little nostalgic for bbq season or even a trip to a faraway land. This soup will also make you toasty warm on a cold winter’s day and, without a doubt, FULL.

This soup is thick!

(Prep time is about 10 minutes. Cook time is about 25-30 minutes.)

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 large onion, finely chopped
  • 4 cloves of garlic, peeled and finely sliced
  • 4 celery sticks, chopped into half moon shapes
  • 2 cups carrots, peeled and chopped
  • 1 teaspoon chili powder
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano  
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper flakes
  • 1 pinch of sea salt
  • 1 large zucchini, chopped
  • 1 large can (796mL) diced tomatoes with juices
  • 1 small can (156mL) tomato paste
  • 1 can (398mL) chickpeas, drained
  • 2 cups brown rice macaroni pasta (uncooked)
  • 1 carton (1L) veggie broth (I used Pacific Foods organic low sodium veggie broth)
  • 2 cups water
  • 1 bunch of fresh parsley, coarsely chopped

Directions

In a large stockpot, heat 3 tablespoons of extra virgin olive oil on medium high heat. Add spices and cook lightly for a minute or two.

Next, add onions, carrots, and celery and stir to coat with spices. Sauté veggies for a few minutes until they start to soften.

Next, add zucchini, diced tomatoes, chickpeas, veggie broth, and tomato paste, stirring occasionally.

Once veggies have softened, add two cups of water and 2 cups of rice pasta macaroni (uncooked). Bring to boil on high heat and then turn down to simmer for a few minutes, until the pasta cooks.

Turn heat to low, add chopped parsley, and stir for a couple more minutes.

Spoon soup into a bowl and garnish with more parsley.

Enjoy!

~Julia 🥦

Want to make the shift to healthier eating? We offer nutrition coaching!

Julia Howard - Nutritionist

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