Italian Minestrone Soup
New vegan cooks approach cooking without animal products as a series of problems that need resolutions. I see vegan cooking as an imaginative way to be creative and show "all eaters" that vegan recipes are delicious, wholesome, and economical.
Soups provide a great way to stretch creatively and economically with vegan versions of all your favorite "meat" versions. Field Roast Italian Sausages give this vegan Italian Minestrone Soup a board full-flavored burst with each mouthful. I took it to a "Soup Party" gathering and the tasters all raved about the flavor!
"Let the soup be very slowly heated, and after it has boiled for a few minutes, draw it to the side of the stove and keep it simmering softly, but without ceasing, until it is done’ for on tis its excellence depends. Every good cook understands perfectly the difference produced by the fast boiling or the gently stewing of soups and gravies, and will adhere strictly to the latter method."
- Modern Cookery for Private Families | Eliza Acton, 1845
Vegan Italian Minestrone Soup
5 tablespoons extra virgin olive oil
3 organic carrots, small dice
1 organic yellow onion, small dice
6 garlic cloves, minced
2 tablespoons Italian spice blend herbs, dried
2 teaspoons fennel seeds, dried
2 teaspoons black pepper, freshly ground
1/2 teaspoons crushed red pepper flakes, optional
the soup base
2 - 14.5 ounce cans Muir Glen Organic Fire Roasted Diced Tomatoes
2 tablespoons tomato paste, tube
2 cubes Edward & Sons "No Chicken" Bouillon
1 cup boiling water
1 quart box Imagine No Chicken Broth
1 1/2 cups cooked organic black beans
1 1/2 cups cooked organic french flageolet beans
1 1/2 cups organic green garbanzo beans, frozen not pre-cooked or cooked regular garbanzo beans
1 whole package of Field Roast Italian Sausages, cut into thin medallions
the last minute GREENS
3 cups fresh baby kale or rough chopped Dinosaur Kale (just before serving), optional
large stock pot
measuring spoons and cups
Measure 5 tablespoons of extra virgin olive oil into a large stockpot over medium-high heat and add the diced carrots and onions. After a 2 minute sauté, add the minced garlic and cook over a low heat for another 2 minutes.
Add the Italian spice blend, fennel seeds, black pepper and crushed red pepper flakes to the pot and stir till completely incorporated with the aromatics.
Organic Fennel Seeds
The Soup Base
Add the tomatoes, tomato paste, bouillon and broth.
Edward and Sons Not Chick'n Bouillon Cubes
Frozen Green Garbanzo Beans
Add the pre-cooked black beans , pre-cooked French flageolet beans, and the frozen green garbanzo beans or regular cooked garbanzos. (I found the frozen green garbanzo beans at Trader Joe's.)
Field Roast Italian Sausages
Add all the thin-sliced medallions of Italian Field Roast Sausage.
Heat the soup over medium-high till the sausage medallions are warmed through. At this point, you may serve the soup or cover the pot, let the contents cool, then store in a large container, and refrigerate.
The Last Minute Kale GREENS
Earth Bound Organic Baby Kale gives this soup great color and texture. I reheated the soup the next day to a boil, added a cup more broth and stirred the kale into the soup. Then I turned the heat off and covered the pot for 5 minutes. The heat wilted the kale yet left it bright green.
I added two big hand fulls of baby kale per serving... kale will wilt down to nothing when heated, just like fresh spinach.
Or use Dinosaur kale roughly chopped and add to the soup just before serving to keep that goregous bright green color. The kale only needs heating, not cooking. I sometimes just fill a bowl with rough chopped kale and pour the hot soup over it.
Best to add the baby kale just before serving.
I think Italian Minestrone Soup is best after refrigerated overnight. Like pizza, the spices bloom after 24 hours. If you don't have baby kale, garnish the bowl of minestrone soup with a bit of chopped Italian parsley when served.
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