Creamy Vegan Vegetable Minestrone Soup

This Gluten-Free Vegan Creamy Vegetable Minestrone soup is an easy and healthy recipe made with clean, real food ingredients. It's a delicious creamy twist on the classic soup that's full of fresh vegetables, is a hearty one-pot meal that's ready in about 30 minutes, and is perfect for busy weeknights!

Here's Why This Recipe Works

My top three favorite reasons:

1. It's Has a "Creamy" Base Instead Of a "Broth" Base
2. A One-Pot Meal That's Ready In Under 30 Minutes
3. Made With Clean, Real Food Ingredients

It Has A "Creamy" Base Instead of A "Broth" Base

This clean eating Creamy Vegan Vegetable Minestrone Soup is a twist on the traditional broth-style minestrone soup you may be used to eating.

If you've had the chance to try one of the most popular recipes on my website, Creamy Red Lentil and Kale Soup, it kind of came about the same way.

Instead of making the regular broth-style soup, I added a can of organic full-fat coconut milk to give it a thicker, creamier texture and it's delicious!

A One-Pot Meal That's Ready In Under 30 Minutes

You'll love how you can make this hearty soup in under 30 minutes using only one pot!

For example, after prepping the veggies, simply saute them for 2-3 minutes or until the onions are soft.

Then add the remaining ingredients and let it simmer for about 10-15 minutes and it's ready to enjoy.

Made With Clean, Real Food Ingredients

I love how this recipe has so many veggies like spinach, onions, carrots, and fresh herbs like celery, parsley, and garlic.

To give it a creamy base I used organic full-fat coconut milk to replace dairy traditionally found in creamy soups.

This is a versatile recipe that can be made with a wide variety of vegetable and seasoning substitutions and is plant-based, vegan, gluten-free, dairy-free, soy-free, oil-free, nut-free, and Medical Medium® compliant.

How To Make This Recipe: Step-by-Step Instructions

Here is how to make this recipe and I'll show you with step-by-step instructions below.

Step1: Prep the Veggies

Firstly, you'll need to take a few minutes to prep the veggies by dicing the onions, carrots, tomatoes, and celery into small pieces.

Next, chop the spinach and parsley into small pieces as well.

Step 2: Saute' the Veggies

Secondly, add all the veggies + seasonings needed for the saute' to a large saucepan.

Saute' on medium/high heat for about 2-3 minutes, or until the onions are soft.

Step 3: Add the Liquid Add-Ins

Thirdly, add the liquid add-in which includes the veggie broth, entire can of full-fat coconut milk, and drained cannellini beans.

Let the mixture simmer uncovered for about 10-15 minutes.

Step 4: Add the Veggie Add-Ins

Fourthly, add the veggie add-ins which include the chopped spinach and parsley.

Stir until well combined and just long enough for the spinach to wilt.

Taste and adjust the seasonings to your preference.

Garnish with extra chopped parsley and sprinkle with red pepper flakes.

Step 5: How To Store The Minestrone Soup

Lastly, store any leftovers in an air-tight BPA-free container in the refrigerator.

Karielyn's Expert Tips + Ingredient Substitutions

Here are some of my expert tips to make this recipe perfectly:

Cannellini Beans. (aka White Kidney Beans) This bean variety is the key ingredient in traditional minestrone soup. I highly recommend using the Eden Organic brand because they are a) organic, b) pressure cooked making them lectin-free, and c) come in a BPA-free can. You will need to use the entire can for this recipe but don't forget to drain them before adding them to the recipe.

Vegetable Broth. You can use "salted" or "low-sodium" vegetable broth, just make sure the brand you use doesn't contain citric acid. Keep in mind that you may need to adjust the amount of added salt in the recipe depending on whether you use "salted" or "low-sodium" vegetable broth.

Coconut Milk. I added this ingredient to give the soup a "creamy" base as a replacement for dairy. It does have a slight coconut flavor so if you 100% don't like the flavor of coconut you may want to omit it, however, the soup will have a "broth" type base instead of a "creamy" base. Make sure you use "full-fat" coconut milk and use the entire contents of the can in the recipe - coconut water + coconut fat.

Roma Tomatoes. I like to use the "Roma" tomato variety because they don't have as much liquid as a regular tomato. However, you can substitute with your favorite tomato variety. You will need about 1 cup of diced tomatoes.

Red Pepper Flakes. If you don't like spicy food or will be serving this to children, you can reduce or omit the red pepper flakes.

Himalayan Pink Salt. This is my salt of preference, however, you can always substitute it with sea salt. Feel free to add more salt to the recipe if you prefer.

Want More Healthy Plant-Based Soup Recipes?

Check out these:

• Dr. Group's Liver Cleanse Soup
• Creamy Mushroom Soup
• Tomato Basil Soup
• or my Real Food Vegan™ 14-Day Meal Plan Program with 42 plant-based vegan + gluten-free recipes made with clean, real food ingredients just like this one that you will love!

Gluten-Free Vegan Creamy Vegetable Minestrone Soup

This Gluten-Free Vegan Creamy Vegetable Minestrone soup is an easy and healthy recipe made with clean, real food ingredients. It's a one-pot meal that's ready in about 30 minutes and perfect for busy weeknights!

{ Plant-Based | Vegan | Gluten-Free | Dairy-Free | Soy-Free | Nut-Free | Oil-Free | Medical Medium® Compliant }

5 from 10 votes

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Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Yields: 6 servings

Calories : 218

Ingredients

For the veggie saute':

• ▢ 1 cup organic onion (diced)
• ▢ 3 organic carrots (diced)
• ▢ 2 organic Roma tomatoes (diced)
• ▢ 1 stalk organic celery (diced)
• ▢ 2 cloves organic garlic (freshly crushed)
• ▢ 1 tablespoon organic vegetable broth
• ▢ 2-3 teaspoons organic red pepper flakes
• ▢ ½ teaspoon Himalayan pink salt

For the add-ins:

• ▢ 4 cups organic vegetable broth
• ▢ 1 can organic cannellini beans (15-ounce can, drained)
• ▢ 1 can organic full-fat coconut milk (13.5-ounce can)

For the vegetable add-ins:

• ▢ 2 cups organic baby spinach (chopped)
• ▢ 2 tablespoons organic fresh parsley (chopped)

US Customary - Metric

Instructions

Prep the veggies:

• Prepare the veggies: dice the onions, tomatoes, celery, carrots and chop the spinach and parsley.

Prepare the veggie saute':

• Add all ingredients for the veggie saute' to a large pot or saucepan and saute on medium/high heat for 2-3 minutes, or until the onions are soft.

Prepare the soup:

• Add the cannellini beans, vegetable broth and entire can of coconut milk and simmer uncovered on low heat for about 10-15 minutes.
• Add the chopped spinach and parsley and stir until everything is well combined, and just long enough for the spinach to wilt.
• Taste and adjust the seasonings to your preference.
• Store leftovers in an air-tight BPA-free container in the refrigerator.

Recipe Notes

Cannellini Beans: (aka White Kidney Beans) Try to buy organic in a BPA-free can. You will need to use the entire can for this recipe but don't forget to drain them before adding to the recipe.

Vegetable Broth: You can use "salted" or "low-sodium" vegetable broth, just make sure the brand you use doesn't contain citric acid. Keep in mind that you may need to adjust the amount of added salt in the recipe depending on whether you use "salted" or "low-sodium" vegetable broth.

Coconut Milk: I added this ingredient to give the soup a "creamy" base as a replacement for dairy. It does have a slight coconut flavor so if you 100% don't like the flavor of coconut you may want to omit it, however, the soup will have a "broth" type base instead of a "creamy" base. Make sure you use "full-fat" coconut milk and use the entire contents of the can in the recipe - coconut water + coconut fat.

Roma Tomatoes: I like to use the "Roma" tomato variety because they don't have as much liquid as a regular tomato. However, you can substitute with your favorite tomato variety. You will need about 1 cup of diced tomatoes.

Red Pepper Flakes: If you don't like spicy food or will be serving this to children, you can reduce or omit the red pepper flakes.

Himalayan Pink Salt: This is my salt of preference, however, you can always substitute it with sea salt. Feel free to add more salt to the recipe if you prefer.

Nutrition Information

Serving: 1svg | Calories: 218kcal | Carbohydrates: 22g | Protein: 6g | Fat: 14g | Sodium: 1036mg | Fiber: 5g | Sugar: 5g | Calcium: 82mg

Course:Soup

Cuisine:American

Recipe Author: Karielyn Tillman

Copyright Notice

The notes, instructions, and photographs for this recipe are copyrighted material and are protected under the Digital Millenium Copyright Act (DMCA). They cannot be used legally without my written permission.

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