Vegan Veggie Soup
This soup is my own creation. It's basic, and I always use vegetable stock to keep it healthy and meat-free.
This soup is my own creation. It's basic, and I always use vegetable stock to keep it healthy and meat-free.
- 1 tablespoon olive oil for the pan
- 0.5 onion diced
- 2 cloves garlic minced
- 2 stalks celery diced
- 2 medium carrots diced
- 3 cups vegetable stock
- 1 can tomatoes diced
- 1/2 cup fresh basil
- 0.5 tsp parsley
- 1 cup pasta (any fun size. i used ziti)
- 1 cup fresh green vegetable (i used snap peas)
- 1 can garbonzo beans (do not drain)
- 1 can kidney beans (do not drain)
- 1 salt and pepper to taste
- Carbohydrate 67.0594223180522 g
- Cholesterol 20.44 mg
- Fat 3.2269934897284 g
- Fiber 9.21755526688679 g
- Protein 12.1758917202549 g
- Saturated Fat 0.442017889341664 g
- Serving Size 1 1 Serving (1347g)
- Sodium 4739.81155017509 mg
- Sugar 57.8418670511654 g
- Trans Fat 0.473973094835802 g
- Calories 341 calories
Step-by-step
- Heat the oil on medium heat and add the onions until translucent.
- Add the garlic, celery, carrots and saute until soft (about 5 minutes).
- Add the tomatoes and vegetable stock. Bring to a boil and lower heat to a simmer.
- Add the basil, parsley and pasta and cook for 10 minutes.
- Add your green veggie and the beans. Cook on low for another 20-30 minutes. Add salt and pepper to taste.
Ingredient lists rarely account for how varying densities alter cooking timelines. Hard aromatics like carrots and celery require sufficient surface contact with heated oil to break down cellular walls, while delicate green additions collapse rapidly if introduced too early in the process. Thermal transfer in liquid dictates that starches absorb moisture differently than whole legumes.
Managing Plant Textures
Dice aromatics uniformly to 1/4-inch cubes so they soften evenly during the initial five-minute sauté. Undrained canned beans introduce starches and thickeners directly into the pot, altering the viscosity of the three cups of vegetable stock. Adding pasta alongside quick-cooking herbs prevents the ziti from over-softening before the broader simmering phase concludes.
Preventing Common Pitfalls
Overcooking green vegetables remains the primary error in vegetable-heavy preparations; snap peas lose their crisp structural integrity when subjected to prolonged boiling. Maintain a gentle simmer rather than a rolling boil once the pasta is incorporated to stop the starch from releasing too aggressively into the broth, which causes cloudiness and gummy textures.
