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

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

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