stairway to vegan

Sharing a journey into the world of fabulous vegan food.

Kitchen Sink Minestrone Soup, Vegan MoFo Recipe 12


Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Sunday again, and another soup. This time, I literally used everything but the kitchen sink in this recipe, hence the name.

I had lots of veggies in the fridge needing to be used, so what better way than a big pot of soup. This recipe makes enough for 8 – 10 servings. We will be taking this to work for lunches this week.

Dont get twisted about the listed vegetables, you can use whatever you have available. I would keep the onions, garlic, tomato’s, celery and herbs, but other than that, the world (fridge) is your oyster… 🙂

The recipe lists  6 – 8 cloves of garlic, but I used a whole head, beause I love garlic. Now peeling and then mincing a whole head of garlic can be daunting, but I have a two great tips.

The first, is to pick up a small grater. I purchased a set of three from our local “buck store”. They are small, around the size of your palm, and are great for gating,  (pun intended) garlic or ginger.

Garlic grated

Garlic grated

The other tip was shown to me by a friend of mine who is a wonderful caterer. First, you seperate the garlic cloves. Cut each one in half (skin still on).

Using the flat side of the knife, press down on each clove half to squash it.

Using your fingers, seperate the garlic from the skins. This will be easy as the skins will have already half slipped off.

Once all skins are removed, grind black pepper onto the cutting board, then mix the garlic cloves into the pepper. Again, using the flat side of the knife, grind the cloves into the pepper.

Finally, dice the garlic with the pepper.

The pepper gives you friction on the cutting board, and then adds a lovely spice to whatever you are cooking.



Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Kitchen Sink Soup

Serves 8

  • 1 box whole wheat rotini pasta (375 g)
  • 2 Tblsns olive oil
  • 6 – 8 cloves garlic minced or grated
  • 2 large onions roughly chopped
  • 4 tomato’s chopped
  • 3 carrots sliced
  • 1 green zucchini coarsley chopped
  • 1 yellow zucchini sliced
  • 1 1/2 cups corn (kernals from approx 3 cobs)
  • 2 – 3 medium potato’s coarsley chopped
  • 4 stalks celery chopped
  • 6 cups vegetable stock
  • 1 cup dry barley (rinsed)
  • 2 tblspns fresh basil, chopped
  • 2 tblspns fresh oregeno, chopped
  • 2 cups fresh green beans cut into 1 inch pieces
  • 1 tin red kidney beans
  • 1/2 bunch fresh parsley chopped
  • Juice of 1 lemon

Bring a large pot of water to a boil. Cook whole wheat pasta till al dente. Drain and rinse in cold water. Set aside.

Heat olive oil in large pot over medium heat. Add onions and garlic, saute for 3 mins until onions soften,

Add tomato’s,  carrots, both zucchini, corn, potato’s and celery. Cook for additional 5 mins.

Add vegetable stock, barley, basil and oregano. Reduce heat and simmer for 20 mins or until barley is cooked.

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Stir in green beans and kidney beans. Simmer for additional 5 mins.

Remove from heat, stir in  fresh parsley and lemon juice ,

Add cooked pasta. Serve.

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Nutrition Facts
Serving Size 533 g
Amount Per Serving
Calories 341
Calories from Fat 48
% Daily Value*
Total Fat 5.4g  8%
Saturated Fat 0.8g 4%
Trans Fat 0.0g
Cholesterol 23mg 8%
Sodium 186mg 8%
Total Carbohydrates 64.4g 21%
Dietary Fiber 12.4g 49%
Sugars 7.7g
Protein 12.0g
Vitamin A   76% Vitamin C 74%
Calcium 6% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

2 thoughts on “Kitchen Sink Minestrone Soup, Vegan MoFo Recipe 12

  1. This week the weather started to turn towards fall. With a crisp bite now in the air, I could really go for a bowl of this soup!


Please share your thoughts

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s