Name: Creamy Minestrone Soup (Vegan, Gluten Free)
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Ingredients: 8 ounces pasta (gluten free); 2 tablespoons olive oil; 1 onion (sliced); 4 cloves garlic (minced); 3 carrots (sliced); 2 stalks celery (chopped); 1 14 ounce can diced tomatoes with juice; 1 teaspoon Italian seasoning; 1/2 teaspoon salt; 8 cups Vegetable stock; 1 13.5 ounce can kidney beams; 1 cup peas; 1 cup chopped spinach; 1/2 cup raw unsalted cashews; 1/2 cup boiling water

This vegan creamy minestrone soup is dairy free, vegan, and gluten free! Made with fresh vegetables, pasta, and beans in a flavorful sauce. A healthy lunch, perfect to meal prep and enjoy all week. Serve with a sideof crusty bread, top with croutons, or add in some crackers and enjoy!

Fall is soup season here on our homestead! I love making a big pot of hearty soup on the weekends and jarring it up for meal prepped lunches. All you have to do is heat and eat! Creamy minestrone soup is a fantastic fall soup that will keep you full until lunch.

This Creamy Minestrons Soup Recipe Is:

Hearty
Satisfying
Creamy
Earthy
Great for meal prep lunches
Vegan, gluten free, dairy free

This rustic soup is absolutely loaded with veggies! It has: onions, tomatoes, celery, carrots, garlic, peas, tomatoes, and spinach. A fantastic and healthy way to get your 5-a-day in. This recipe is super versatile, so you can add or swap in any veggies you have on hand. This would be fantastic with butternut squash, corn, or zucchini too!

This is a fall favorite soup recipe, and it has all the elements of a tasty and filling lunch: plant protein, vegetables, and some carbohydrates for energy. It’s a great lunch option for that mid-day slump.

What’s In This Vegan Minestrone Soup Recipe?

Pasta: any small or medium shape pasta would be fantastic, use gluten free if you avoid wheat.
Onion: for texture and flavor
Garlic: because can you even have soup without garlic?
Carrots: for color and a nice sweetness
Celery: a classic soup ingredient
Diced Tomatoes: If using canned tomatoes, pour both the tomatoes and the juice into the soup for an extra pop of flavor.
Italian Seasoning: a blend of rosemary, basil, thyme, and oregano!
Vegetable Stock or Water: Make sure the stock is low sodium
Peas: I used frozen
Kidney Beans: for extra protein
Spinach: use fresh or frozen!
Cashew Cream: cashews soaked in hot water, and blended. It gives the soup its signature plant-based creaminess without the dairy!

How Do I Make This Creamy Vegan Minestrone Recipe?

Cook pasta according to package instructions. Drain and set pasta aside.
In a large soup pot, heat the olive oil over low heat. Add the onion and celery and saute on low for 4 or 5 minutes until vegetables begin to soften.
Add the carrots, celery, diced tomatoes with juice, Italian seasoning, salt, and vegetable stock and bring to a boil. Reduce heat to low and simmer for 30 minutes until carrots and celery are cooked through.
Add the kidney beans, peas, and spinach to the soup. Cook for an additional 10 minutes.
To make the cashew cream, add the cashews and boiling water to a bowl. Allow to sit for 10 minutes until cashews have soaked up some liquid and become soft. Blend the cashews and the water together until they become creamy. Add to the soup pot.
Taste and adjust seasoning as needed. Grab a thick slice of sourdough bread and enjoy!

Other Dairy Free Soup Recipes You’ll Love!

French Carrot Lentil Soup (Vegan, Gluten Free, Dairy Free)

Dairy Free Chicken Soup with Vegetables (Paleo, Whole30, Keto, GF)

Creamy White Bean Soup Recipe (Vegan, Gluten Free)

Coconut Milk Cream of Mushroom Soup (Vegan, Gluten Free, Dairy Free)

Instant Pot Split Pea Soup with Sweet Potato (Vegan, GF, Whole30)

As always, if you make this vegan creamy minestrone soup recipe be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!

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