This recipe is compliments of my friend Audrey who is an amazing cook and has taught me a thing or two about tasty vegan food. So I thought I would share with you. It is so good.
This recipe makes two large, meal-sized portions. Thanks to its high-protein beans and peas, and lots of complex carbs and fibre, this soup is incredibly sustaining. It’s also packed with nutrients to make your gut microbiome happy.
1 tbsp olive oil
2 cups vegetable broth
7oz (1/2 can) canned tomatoes (or one medium to large, fresh tomato skin on)
1/3 cup onion diced
1-2 cloves garlic, minced
1/2 stalk celery diced (about 1/3 cup)
1/2 medium carrot diced (about 1/3 cup)
1/2 small zucchini cut into half moons (about 1/3 cup)
1/3 cup frozen or fresh green peas
1 cup torn fresh spinach or 1/3 cup frozen
3/4 cup canned mixed beans drained and rinsed (or just use one type of white bean such a navy, cannellini or great Northern beans)
3/4 cup cooked pasta (shells, elbows or bowties are best)
1/4 tsp fennel seeds, ground
1/4 tsp oregano
1/2 tsp basil
1/4 tsp pepper
1/2 tsp chili flakes, ground
1/2 tbsp white balsamic vinegar (or fresh lemon juice)
Heat the olive oil in a 2-litre or larger saucepan.
Over medium heat, saute the onion, celery and carrot until the onion starts to get translucent.
Add the garlic, herbs and spices and stir together to warm up the spices and take the raw edge off the garlic.
Turn the heat up and add the broth, tomatoes, balsamic vinegar, frozen peas and mixed beans. Bring to a boil, then simmer for 10-15 minutes.
Add the zucchini, spinach, and pasta and bring back to a simmer. Simmer for another 5-10 minutes.
This soup can be served right away, and tastes even better the next day!
