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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.

Thu, April 25 2024 17 Nisan 5784