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

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

As Seen On: