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Minestrone Recipe

Minestrone Soup, adapted from a recipe found in “Forks Over Knives.”


Serves 8 to 10

1 large onion peeled and chopped

2 large carrots peeled and chopped

2 celery stalks, chopped

4 cloves garlic, peeled and minced

8 cups liquid (I use a 32 ounce bottle of carrot juice and 4 cups water.  You can also use vegetable broth)

2 tablespoons nutritional yeast (this gives it a cheesy flavor)

One 28-ounce can diced tomatoes.  Use fire roasted if you can find them.  In the summer, roast fresh chopped tomatoes in the oven.

2 teaspoons oregano

2 medium red-skinned potatoes, scrubbed and cubed (put in cold water until you are ready to put in pot)

1/3 cup washed split red lentils (this adds a bit of heft)

4 cups packed chopped kale, ribs removed or spinach (usually use baby spinach)

6 cups cooked beans (you can use a mixture of white cannellini, garbanzo, black, kidney, pinto – whatever you like)

Salt and freshly ground pepper

1 cup finely chopped basil or pesto.  I usually have vegan pesto in the freezer so I use that (Dona used

vegan pesto)

Olive Oil

Saute onion, carrots and celery in a large pot over medium heat for 10 minutes in olive oil.  You can also omit the olive oil and saute in water, a couple of tablespoons at a time to keep the vegetables from sticking to the pot.  Add the garlic and cook 1 minute more.  Add the water/carrot juice/broth (whatever you are using), washed red lentils, nutritional yeast, tomatoes, oregano, potatoes, kale (or spinach).  Bring the pot to a boil over high heat, reduce the heat to medium-low, and simmer for 30 minutes. Add the cooked beans and simmer 15 more minutes until potatoes are tender.  Season with salt, pepper and basil or pesto.

Sat, April 1 2023 10 Nisan 5783