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.
