Vegan Veggie Soup
My homemade veggie soup is simple to make and packed with flavor, made with vegetable stock to keep it healthy and meat-free.
My homemade veggie soup is simple to make and packed with flavor, made with 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.
How far in advance can this soup be prepared without turning the pasta to mush? Starch absorbs liquid continuously when held at warm temperatures, meaning pasta left sitting in a hot pot will completely disintegrate within hours. To maintain structural integrity during meal prep, cook the base entirely without the pasta if you plan to store the batch longer than forty-eight hours. Drop fresh pasta directly into individual portions during reheating instead of the main pot.
Freezing and Reheating Mechanics
Freezing bean-heavy vegetable broths requires specific handling because starches from undrained legumes and pasta swell and break down during thawing. Cool the finished pot rapidly in an ice-water bath until the internal temperature drops below 40 degrees Fahrenheit before transferring containers to the freezer. Glass containers or heavy-duty freezer bags work best, leaving a two-inch headspace for liquid expansion. When reheating from frozen, thaw the container in the refrigerator for twenty-four hours first. Apply gentle heat on the stovetop over medium-low flame, stirring frequently to prevent the dense bean starches from scorching against the bottom of the pan.
- Substitute dried green lentils for garbanzo beans at a one-to-one ratio by volume, noting that lentils require an additional fifteen minutes of simmering to soften completely.
- Swap snap peas for frozen cut green beans without altering the cooking time, as frozen vegetables are blanched prior to packaging and require minimal heat.
- Adjust salt levels only after the soup has finished simmering for its full duration, because reduction concentrates sodium significantly as water evaporates.
