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
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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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
Serving size: 1/6 of a recipe (about 1 1/2 cups).
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%
Protein 8.34g 17%
Calcium 13.88mg 1%
Iron 86.06mg 478%
Vitamin A 2224.47IU 44%
Vitamin C 0.08mg <1%