minestrone soup with sesame parmesan (vegan, dairy free, soy free)

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With fall officially peeking around the corner and an early chill in the air – at least around here – I’m starting to crave  warm, comforting foods. Especially big pots of them for plenty of leftovers which matches with our busier back-to-school schedule. Like this minestrone soup.

I first came across this minestrone soup recipe in this cook book while I was trying to find more veggie-based recipes but before I went all in with a plant-based diet. It’s been a favorite of mine ever since.

One of the things I love about it is the subtle addition of zucchini. This is key when your garden produces monster-sized ones because you forgot to pick it (ahem). And when you are more of a zucchini liker than zucchini lovers. And in case you didn’t catch it, here’s a zucchini recipe I shared last week. The other thing I love is the use of rosemary – an herb I thought was a strange addition at first, but it definitely makes this soup sing.

 

I’ll warn you that although this minestrone soup is more labor intensive than many of my other soup recipes (like this one and this one), it’s completely worth it because of the quantity it makes and how well it freezes. If you have children who are able to handle a knife, have them help you with the chopping. Even a young child could help break the frozen green beans or help with the lettuce spinner for the spinach.

The original recipe called for using parmesan cheese. Since this wouldn’t fly for a vegan recipe, I whipped up some sesame seed parmesan which can be sprinkled on or stirred in (which also happens to boost the calcium and protein as well!). For those of you watching your fat intake (especially due to heart disease), you’ll be happy to know the soup is made without any oil and you can skip adding the parmesan altogether.

 

 

 

This soup tastes even better the second day because the flavors are able to develop. If it works, plan ahead and make it the day before you actually plan to eat it!

 

Print
Minestrone Soup with Sesame Seed Parmesan
Prep Time
30 mins
Cook Time
1 hrs
Total Time
1 hrs 30 mins
 

This soup is chock full of vegetables and herbs and tastes even better the second day after it's been made. The sesame seed parm is a nod to the traditional recipe and boosts the calcium and plant-protein and is just plain fun to sprinkle on.

Course: Main Course, Soup
Author: Andrea Anderson
Ingredients
For the soup
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 cups coarsely chopped carrots
  • 4 stalks celery, coarsely chopped
  • 2 cups finely diced tomatoes (or 1-14 oz can diced tomatoes
  • 4.5 cups water
  • 2 small zucchini, shredded
  • 1 cup green beans in 1" lengths
  • 2 medium potatoes, diced
  • 3 cups coarsely chopped spinach
  • 2 cups beans (white or kidney)
  • 1-2 tsp salt
  • 2 tsp freshly chopped basil
  • 1 tsp oregano
  • 2 tsp crumbled rosemary
  • freshly ground pepper
For the sesame parm
  • 1/2 cup sesame seeds
  • 4 tsp nutritional yeast
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/2 tsp olive oil
Instructions
For the soup:
  1. Add the onion and garlic along with 1" water to a large stock pot over medium-high heat. Cook until the onion is translucent, then add in the carrots, celery and tomatoes. Cook another 1-2 minutes. Add all remaining soup ingredients, bring to a boil, then reduce heat to low. Simmer for 45-minutes to 1 hour or until the potatoes are tender. Adjust seasonings as needed.

For the sesame parm:
  1. Add all ingredients to a food processor or high speed blender and mix until thoroughly combined and the sesame seeds are crumbly and look like parmesan cheese. Can be stored in an air-tight jar in the fridge for 1-2 weeks.

Recipe Notes

Recipe Notes:

I prefer this soup with the vegetables (especially the tomatoes and zucchini) finely chopped - or in the case of the zucchini, shredded. This especially helps when serving it to children who tend to be suspicious of large chunks of vegetables - or adults who feel the same way. 😉

 

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  •  Click here for my favorite mini food processor
  • I get both my nutritional yeast and sesame seeds in bulk at Whole Foods, but you also can find them here and here.

 

 

Product Review: Banza Penne Pasta

 

My review of Banza Penne Pasta is my own opinion and I was not compensated by the makers of Banza for this post in any way. Some links in the post may contain affiliate links which help fund this blog at no cost to you.

I love doing these product reviews! To catch the others, click here. This week, I’m featuring this penne pasta by Banza. Since pasta is in my meal plan weekly and I’m always looking for ways to boost the nutrients in our diet, I had to try this when I saw a coupon for it in the Ibotta app*. If you want my go-to marinara sauce recipe, click here.

Ever since I changed my diet, my taste for wheat-based products has naturally fallen by the wayside. Although I can tolerate it and don’t have a gluten sensitivity, I’ve found that I just don’t like it as much. For years now, I’ve been using brown rice fusili which I buy at Trader Joe’s and brown rice spaghetti from Aldi. But I’ve missed the penne pasta shape and was excited when I saw Banza was making their garbanza-bean pasta in this shape.

 

HERE’S THE FULL SCOOP:

Where I bought it: Whole Foods

Regular purchase price: $3.99

On sale? No

Which money-saving app? Ibotta*

Cost savings: $1.50 ($.50 for the coupon + I an additional dollar off by earning the Weekend Warrior bonus – I only had to buy two products to earn an extra $2!)

Total purchase price: $2.49

How does it compare to what I normally buy? Even with the coupons from Ibotta*, it’s more than twice the price per ounce from what I normally buy. However, it also has more than twice the amount of protein per 2 oz serving size.

How did it taste? Watch this video which I recorded LIVE on my FB page:

 

Would I buy it again? Probably. Especially since my children seemed to like it – and that is often the biggest hurdle to overcome. Although it wouldn’t normally be part of my pasta rotation unless it comes down in price, I like having this option available to freshen up our meal plan and think it would be excellent in pasta salads. I’d keep a lookout for coupons and discounts though! I did find at a cheaper regular price at Target online. OR you can get it here (affiliate link – no cost to you).

 

If you have an idea for a vegan food, personal care or household product I should try, leave a comment telling me the product name, where you found it and why I should try it.

 

*If you’re not familiar with Ibotta, it’s a free money-saving app you download to your phone. I would love to have you join my team so we help each other earn more savings together! I do get a bonus when you join with me but there’s never any cost to you…just cost-savings including a $10 sign up bonus!