This soup recipe came about from a craving for minestrone soup and a lack of ingredients in the house! You know those days when you look in the fridge and it looks full yet seems to be full of items that don’t really go together? So, you try out a new recipe on the family. Sometimes it’s a winner and sometimes it’s really not. (Sorry fam!) Well, this one is a true winner and in fact, I can boldly say it is my new favourite thing to eat in the whole wide world. (Apart from cashew butter and bananas, obviously!)
This soup is so rich and full of so many different textures. I am by far more of a broth soup kind of a girl. It feels more like a meal than a creamy soup does. This gem of a recipe is absolutely jam-packed with nutrients, I always enjoy my food more when I know it’s good for me too. It’s like enjoying your meals on more than one level. Don’t get me wrong I enjoy chocolate cake too (vegan obviously) but I really, REALLY enjoy nutrient-dense meals. I’m going to let you guys into a secret of how to get even more bang for your buck though. By using cast iron cooking pans you can actually raise the iron levels of your meals and drinks. This recipe is loaded with vitamin C too which helps your body absorb all of that lovely iron! Winner, winner vegan dinner hey?!
You’ll need a large heavy bottomed pan for cooking this soup in. This is like the one that we use. The acidity of the tomatoes in this recipe makes this the perfect dish to help draw the iron out from the pan and into your soup. These pans are great for vegans as they really do boost the iron levels in your cooking. We use our pan most days even if it’s just to make lemon water in. (The acidity in the lemon works in the same way as the tomatoes in the soup.) Pops’ iron levels were very low before becoming vegan and thanks to our iron pans and our iron fish her iron levels are perfect now. I highly recommend investing in these items if you have vegan kids as it helps fill any dietary gaps when they are having their fussy days.
No worries about your kids being fussy with this soup though as it has been a huge hit with our whole family. The beauty of this recipe is it is so versatile. You can really use any vegetables or beans that you or your family prefer. You can even blitz up any leftovers into a creamy pasta sauce. And let’s face it most kids will eat a pasta sauce and it’s a win-win if you know it’s loaded with nutrients!
Ingredients – serves 4
- 1 red onion
- 3 cloves garlic
- 1 stick celery
- 2 carrots
- Handful of fresh parsley
- Handful of fresh thyme
- 2 portobello mushrooms
- 1 400g tin of cannellini beans (or haricot)
- 1 400g tin plum tomatoes
- 1 tbsp tomato purée
- 2 vegetable stock cubes (and enough water to cover the veggies)
- Vegan Parmesan (we used this one)
- Toasted ciabatta
- Chop up the onion, carrot, garlic and celery.
- Place into your soup pan and add an inch of water. Sauté until slightly softened (as you would if it was oil.)
- Then add in all of the other ingredients and cover with boiling water.
- Pop the lid on and simmer away until soft. (About 20-25 minuted.)
- Serve it up!
We’d love to hear about any of your crazy ‘try out’ recipes that have worked for you and your family. I promise to share with you any of our family favourites and I equally promise to keep the epic mistakes to myself! Step away from the curried bananas!!
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