Vegan Nutrient Rich (All 9 Essential Amino Acids) Minestrone Soup

Hello everyone! How are you today? Today I have a recipe for you to try. A nutrient rich and very delicious recipe for that matter!

Minestrone soup is originally Italian cuisine and I don’t believe this recipe to be the most traditional way of making minestrone soup. Although, if you listened to my blue zones podcast (linked below) you’ll know that Sardinia, Italy is home to the oldest male population and that in this region they eat minestrone soup for breakfast!

There are many different types but I think you’ll like this one. You’ll be pleased to know that it contains all 9 essential amino acids and it totally vegan and nutrient rich. It contains mainly vegetables, beans and pasta.

Okay, let me tell you how to make it!

What You’ll Need:

  1. Olive oil (3 tablespoons)
  2. One onion
  3. One leek
  4. Garlic (4 cloves)
  5. Ginger (nub)
  6. Vegetables of your choosing ( I used carrot, celery and courgette) – as much as you fancy
  7. Potatoes (sweet potatoes or normal or both – I did both, peeled) – 2 or 3
  8. Peas (frozen will do) – as many as you like
  9. Bay leaves
  10. Chilli flakes (teaspoon)
  11. Salt
  12. Pepper
  13. Tomato passata or chopped tomatoes (one tin/ tub) or freshly chopped tomatoes (preferred)
  14. Stock (can use vegan stock cubes – I will show a picture of the stock I use that is amazing)
  15. Boiling water to cover vegetables.
  16. A cup of wholewheat pasta
  17. Beans of your choosing (400 grams or so – I chose mixed beans)


  1. Cook the oil, onion, leek, garlic, ginger, vegetables of your choosing for 10 minutes.
  2. Add in the potatoes and peas and stir.
  3. Add in the bay leaves, chilli flakes, salt and pepper and stir.
  4. Add in the tomatoes/passata/ tinned tomatoes, stock and water.
  5. Cook all of the above ingredients for 20 minutes or so.
  6. Add in the pasta and beans and cook until pasta is tender (20 minutes).
  7. Taste and add seasoning and stock if need be.

This soup has many micro and macro nutrients, all nine essential amino acids and fibre. A very filling and enjoyable meal that can be eaten with bread or to enhance nutrient content – salad with dark leafy greens.

The stock that is AMAZING >>

I love this meal and make it every week and so do my meat eater and vegetarian family.

Let me know if you try it!

This week’s podcast:

The blue zones podcast – listen below or search on Spotify >>

Thank you very much for reading. I hope you try this recipe and love it!

Mairi 🙂

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