- 1 tbsp canola oil or olive oil
- 1 onion
- ½ carrot
- 1 stalk celery
- ½ leek
- 1 red pepper
- 1/2 eggplant
- 1 zucchini medium
- 1 sweet potato (300 grams peeled)
- 2 potatoes (400 grams peeled)
- 1 cup split peas pre-cooked or canned
- 1 cup beans pre-cooked or canned
- 1 tsp turmeric powder
- 1 tsp curry powder
- 1/2 tsp black pepper grains
- 1 tsp cumin seeds
- 1 tsp coriander seeds
- 2 bay leaves
- 1 sprig fresh rosemary
Mise en place: prep the veggies
- Cut carrot, celery and onion into small dice (brunoise).
- Cut the leek in thin slices (julienne).
- Chop the red pepper, zucchini, eggplant, potatoes and sweet potato into medium dice. Try to cut them all of the same size. Also, remember to prep the beans and split peas, either pre-cooking them or by using canned ones.
- In a tall pot, add the oil. Let it get warm then add the diced carrot, celery, onion, and the leek. Let sweet for 2 minutes (soffritto or mirepoix).
- Add 2 litres of water to cover the soffritto, add the sweet potatoes and let cook for 5 mins. Season with two pinches of coarse salt.
- Add the white potatoes, red pepper, beans and split peas and let cook for 5 more minutes.
- Add eggplant, zucchini, rosemary and bay leaves. Let simmer slowly for another 10 minutes.
- In the meantime, in a pan, toast coriander seeds, cumin seeds and black pepper grains. When hot, smash them up in a mortar until finely ground.
- Add the ground spices to the pot (you can use a sieve to remove the larger bites). Also, add turmeric and curry. Finally adjust seasoning by adding salt to taste. Let simmer until the veggies are cooked. You need to taste them at this stage.
- Then serve and eat as is, or add a drizzle or really good quality olive oil, or some crunchy Italian style garlic bread.
NUTRITION PER PORTION
STEP BY STEP VIDEO RECIPE
TIPS FOR OUR VEGAN MINESTRONE
TIP 1: Use this recipe as a framework, and learn how to freestyle within it with your cooking. This minestrone is perfect for free-styling. You don't have to use all the vegetables that we used. You can choose your own, together with your own spice selection, and create your own unique minestrone. There are, however, some things you need to keep in mind while making this dish. Let's see it in the following tips.
TIP 2: Start with a strong base. A very important element of Italian and French cooking is the soffritto or mirepoix. Always start with that when making soups or most sauces! Soffritto is usually done by gently frying some finely diced carrot, onion and celery in olive oil. In this case with added leek to build some more flavour. This step is very important and should not be skipped. It will really give an extra flavour dimension to your dish.
TIP 3: Think colours, textures, and nutrition. You can use practically any vegetable for your minestrone, however, you need to keep in mind that the best minestrone is one that combines different consistencies, colours and that has a complete nutritional profile. Include one or two types of legumes (beans, chickpeas, lentils, split-peas, fava beans). Don't forget the starches (potatoes, sweet potatoes), and play with different colours of vegetables (for instance, red peppers, green broccoli, white cauliflower). To make it even more complete you can add grains such as barely, oats, brown rice, or even short pasta. Alternatively, serve with a slice of good and simple homemade bread.
TIP 4: Herbs and spices for the twist and health boost! The spices you pick will give the special twist to your minestrone and will supercharge your immune system with their high concentration of antioxidants. If you feel like Italian flavours, then add rosemary, sage, thyme, and fresh parsley on top. If you feel more like an Indian, Nepalese kick, then add the cumin, coriander seeds, turmeric and even curry. Just remember, spices that come in seeds or grains give their best when slightly toasted on a pan, and then crushed in a mortar.
P.s. Go zero waste with all your peels and veggie scraps and make this delicious zero waste broth.
STEP BY STEP VIDEO RECIPE
We hope you liked this asian inspired minestrone. It's colourful, aromatic, fresh, and super healthy. We think you might also like our vegan pad thai zoodles and our silky peanut butter tofu.
And if you have any tips or questions, we would love to hear from you in our comment section below.
Thank you for following our blog. Stay healthy, stay foolish.