This creamy vegan 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 side of crusty bread, top with croutons, or add in some crackers and enjoy!
This Creamy Minestrone 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.
One of the BEST Pantry Staple Minestrone Soup Recipes
This creamy plant-based vegan minestrone soup recipe is a fantastic pantry-staple meal! It uses almost all ingredients you would have in your dry pantry or cupboards. You probably already have a lot of these ingredients on hand! Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. I made a list of my Top 125 Plant-Based Pantry Staples that always keep on hand. And you can check out all my favorite pantry staple recipes on TheHerbeevore.com here. By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!
What’s In This Healthy Creamy Minestrone Soup Recipe?
- Rotini: I like to use this rotini in my soups becuase it’s a thick and hearty noodle. I get gluten free rotini online here which is actually much cheaper than in stores.
- Onion: for texture and flavor
- Garlic: I use fresh garlic when I have it, and this great jarred organic garlic when I don’t have fresh. It’s actually super convenient to have pre-chopped garlic on hand for quick and easy meal prep.
- Carrots: for color and a nice sweetness
- Celery: a classic soup ingredient
- Diced Tomatoes: I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on! I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans.
- Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. I love this bright and flavorful Italian season mix which brings this amazing dish to life.
- Reduced Sodium Vegetable Stock or Bouillon: I love this Better than Bouillon Vegetable Base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine. You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out! Start with a low sodium broth or bouillon, and add more salt later if needed.
- Peas: I used frozen
- No Salt Added Kidney Beans: These boxed kidney beans are a really fantastic alternative to canned beans. I only use no salt or low sodium beans which gives this dish a really great flavor without the salt.
- Spinach: use fresh or frozen!
- Cashew Cream: raw unsalted cashews soaked in water – this cashew cream is a delicious and dairy free alternative to milk… and has tons of flavor!
How Do I Make This Dairy Free Creamy 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 Hearty 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)
Get the Same Ingredients I Use For My Creamy Vegan Minestrone Soup Recipe
I got the fresh produce for this recipe from my garden and from my Misfits Market box – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first box by clicking here!
As always, if you make this vegan creamy minestrone soup recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!
Let’s keep in touch – make sure to sign up for my newsletter to get healthy recipes delivered fresh to your inbox. And don’t forget to follow over on Pinterest, Instagram , & Twitter– I’d love to connect with you there!
Creamy Vegan Minestrone Soup
Ingredients
- 8 ounces pasta gluten free
- 2 tablespoons olive oil
- 1 sweet onion sliced
- 4 cloves garlic minced
- 3 carrots sliced
- 2 stalks celery chopped
- 1 No-Salt-Added Diced Tomatoes
- 1 teaspoon Italian seasoning
- 1/2 teaspoon Himalayan sea salt
- 8 cups No-Salt-Added Vegetable Stock
- 1 13.5 ounce can kidney beans
- 1 cup peas
- 1 cup chopped spinach
- 1/2 cup raw unsalted cashews
- 1/2 cup boiling water
Instructions
- 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!
Notes
Save Money on Fresh Produce!
I got the fresh produce for this recipe from my garden and from my Misfits Market box - they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first box by clicking here!Nutrition
Or tag me @theherbeevore in your photo on Instagram!
This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!
Pingback:Low Sodium Sloppy Joes Recipe - The Herbeevore
Pingback:Orzo Soup with Spinach and Lemon Recipe (Vegetarian)
Pingback:Hearty Chicken Noodle Soup with Potatoes Recipe (Gluten Free)
Pingback:Bean and Cabbage Soup Recipe (Vegan, Gluten Free, High Fiber)
Pingback:Lemon White Bean Soup Recipe (Vegetarian, Gluten Free, Vegan)
Pingback:Vegan Chickpea Noodle Soup Recipe (High Protein, Gluten Free)
Pingback:One Pot Chickpea and Rice Soup (Vegan, Gluten Free)
Pingback:Healthy Mac and Cheese Soup Recipe (High Protein, Vegetarian)
Love minestrone like your twist in one of my favs