Peruvian Minestrone Soup

This vegan, fat-free healthy soup is based on a traditional Peruvian Minestrone recipe.  Different from the Italian version, this has a green broth, and Peruvian ingredients like corn and white beans.  Hearty, satisfying, and easy to make -- this is a delicious weeknight dinner.

MEDIUM         Servings: 6     Ready In: 20 minutes

Peruvian Minestrone Vert - Healthy, Plant-Based, Oil-Free, Whole Grain, Vegan Soup Recipe from Peru

Peruvian Minestrone Vert - Healthy, Plant-Based, Oil-Free, Whole Grain, Vegan Soup Recipe from Peru

Chef's Healthy TIp: A colorful mix of beans, corn, spinach, and vegetables provide healthy fiber and vegan protein to this nutritious soup recipe

Chef's Healthy TIp: A colorful mix of beans, corn, spinach, and vegetables provide healthy fiber and vegan protein to this nutritious soup recipe

Chef's Plant-Based Tip: Green Moringa powder adds healthy plant-based vegan protein, calcium, and iron to this soup recipe

Chef's Plant-Based Tip: Green Moringa powder adds healthy plant-based vegan protein, calcium, and iron to this soup recipe

Ingredients

1 medium onion, diced
1 small carrot, peeled and diced
2 Yukon gold potatoes, cut into bite-sized pieces
4 cloves garlic, minced
4 cups vegetable stock
2 cups water
1 cup whole wheat pasta (penne, rigatoni, shells, or cavatappi)
1 can small white beans, drained and rinsed
1 cup green beans, trimmed and cut into bite-sized pieces
1 cup frozen corn kernels
1/2 cup fresh basil, chopped
1 cup fresh spinach
1 packet (2 tbsp) Moringa Powder
Salt and pepper, to taste


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Peruvian Minestrone Vert - Healthy, Plant-Based, Oil-Free, Whole Grain, Vegan Soup Recipe from Peru

Gather ingredients. 

To Make the Soup: Dice the onion and carrot. Place into a large pot. Cover and cook over medium heat until onions start to turn golden, about 7-8 minutes. No need to use any oil. If the onions darken too quickly, simply lower the heat and add a couple tablespoons of water. 

When the onions are slightly browned, add the diced potato, garlic, vegetable stock and water. Cook over high heat for 10 minutes. 
Trim the green beans and cut the potato into bite-sized pieces.  Drain and rinse the canned beans

Make sure your soup is simmering, and add your pasta and canned beans. Simmer for about 7-8 minutes, just shy of the package directions for the pasta. 

Add the green beans and corn. Cook another 2-3 minutes, until the pasta and potatoes are tender. 

Roughly chop the basil. Add the basil, spinach, and Moringa powder. Stir well to combine. Turn off the heat, but keep the lid on the pot to let the spinach wilt and the basil to flavor the soup. 

Season with salt and pepper and serve
 

Chef's Tips:  You can use any green vegetable powder. It adds flavor and a beautiful green color to the broth. If you don't have it, just use vegetable stock when cooking
This soup is a great base for using up any dark greens.  Baby spinach, arugula, and all types of kale work well.  This is also a great base to experiment with more unusual greens like mustard, turnip, and chard.

Yield: 8 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/6 of a recipe (about 1 1/2 cups).

Calories 171.77
Calories From Fat (4%) 6.2
% Daily Value
Total Fat 0.73g 1%
Saturated Fat 0.1g <1%
Cholesterol 0mg 0%
Sodium 116.84mg 5%
Potassium 659.12mg 19%
Total Carbohydrates 35.06g 12%
Fiber 7.72g 31%
Sugar 4.72g
Protein 8.34g 17%
Calcium 13.88mg 1%
Iron 86.06mg 478%
Vitamin A 2224.47IU 44%
Vitamin C 0.08mg <1%


In just 10 minutes you have oil-free, gluten-free, Paleo, vegan satisfaction. This is the ultimate salad for quick, healthy eating that you can take anywhere in the world. I use this salad as a base, then add variations depending on what's in season and local flavors. Make this one of your plant-based essential recipes.