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

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

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