Introduction
Soup season is upon us, and there’s nothing quite like a steaming bowl of minestrone to warm you up from the inside out. Today, I’m sharing a delicious, nutritious, and entirely vegan recipe: Tomato Farro Vegan Minestrone Soup.
This hearty soup is packed with vegetables, farro, and beans, making it a satisfying meal that’s perfect for any day of the week. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, this soup is sure to become a favorite.
The History of Minestrone
Minestrone has a rich history dating back to ancient Rome. The word “minestrone” comes from the Italian word “minestra,” meaning soup. Traditionally, it’s a thick soup made with whatever vegetables are in season, making it a versatile dish that changes with the times.
Over the centuries, minestrone has evolved, with different regions of Italy adding their unique twists. Today, we’re giving it a modern, vegan spin with the addition of farro, an ancient grain that adds a delightful chew and nutty flavor.
Why Farro?
Farro, also known as emmer wheat, is an ancient grain that has been cultivated for thousands of years. It’s making a comeback in modern kitchens due to its nutritional benefits and hearty texture. Farro is high in fiber, protein, vitamins, and minerals, making it an excellent choice for a nutritious meal.
It also has a low glycemic index, which means it helps maintain stable blood sugar levels. In our Tomato Farro Vegan Minestrone Soup, farro not only enhances the nutritional profile but also adds a satisfying chewiness that complements the tender vegetables and creamy beans.
Ingredients
To make this soul-warming soup, you’ll need the following ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 cup green beans, chopped
- 1 cup farro, rinsed
- 1 can (15 ounces) diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 1 can (15 ounces) kidney beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 bay leaf
- Salt and pepper to taste
- 2 cups chopped kale or spinach
- 2 tablespoons tomato paste
- 1 tablespoon balsamic vinegar
- Fresh parsley, chopped, for garnish
- Grated vegan Parmesan cheese, for serving (optional)
Directions
Step 1: Sauté the Aromatics
Begin by heating the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are tender and the onion is translucent. Next, add the minced garlic and sauté for another minute until fragrant.
Step 2: Add the Vegetables
Add the diced zucchini, yellow squash, and green beans to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Step 3: Incorporate the Farro and Tomatoes
Stir in the rinsed farro, diced tomatoes (with their juice), and tomato paste. Mix well to ensure the farro is evenly distributed.
Step 4: Pour in the Broth
Pour in the vegetable broth and water. Add the cannellini beans, kidney beans, dried oregano, dried basil, and bay leaf. Season with salt and pepper to taste. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30-35 minutes, or until the farro is tender.
Step 5: Final Touches
Once the farro is cooked, stir in the chopped kale or spinach. Let the soup simmer for another 5 minutes until the greens are wilted. Finally, add the balsamic vinegar for a touch of acidity and depth of flavor. Adjust the seasoning with more salt and pepper if needed.
Step 6: Serve and Enjoy
Ladle the Tomato Farro Vegan Minestrone Soup into bowls. Garnish with fresh parsley and a sprinkle of vegan Parmesan cheese if desired. Serve hot with crusty bread on the side for a complete and satisfying meal.
Nutritional Benefits
This Tomato Farro Vegan Minestrone Soup is a nutritional powerhouse. It’s rich in vitamins, minerals, and antioxidants from the variety of vegetables. The farro and beans provide a good amount of plant-based protein and fiber, helping you feel full and satisfied. Here’s a closer look at the nutritional benefits:
Farro: High in fiber and protein, farro helps with digestion and keeps you full longer. It’s also a good source of iron, magnesium, and zinc.
Vegetables: Packed with vitamins A, C, and K, as well as potassium and antioxidants, the vegetables in this soup support overall health and immune function.
Beans: Both cannellini and kidney beans add protein, fiber, and essential nutrients like folate and iron.
Olive Oil: Provides healthy fats and antioxidants, contributing to heart health.
Conclusion
Tomato Farro Vegan Minestrone Soup is more than just a meal; it’s a celebration of flavors, textures, and wholesome ingredients. It’s a versatile dish that you can adapt to suit your preferences and what you have in your pantry. Whether you’re enjoying it on a chilly winter evening or a rainy summer day, this soup is sure to bring comfort and nourishment to your table. Give it a try, and don’t be surprised if it becomes a staple in your kitchen.
So, grab your favorite soup pot and get ready to make a delicious batch of Tomato Farro Vegan Minestrone Soup. Your taste buds and your body will thank you!