Vegan Minestrone Soup Recipe – A Hearty and Healthy Italian Classic

DALL·E 2023-02-24 09.30.52 - Vegan Minestrone Soup Recipe - A Hearty and Healthy Italian Classic

This Vegan Minestrone Soup is a hearty and healthy Italian classic that's perfect for chilly days. Made with a variety of vegetables like carrots, celery, zucchini, and spinach, along with beans and pasta in a tomato-based broth, this soup is not only vegan but also gluten-free. It's a filling and comforting meal that's easy to make and can be customized with your favorite veggies.


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 1 zucchini, chopped
  • 1 can kidney beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 cup gluten-free pasta
  • 1 cup spinach leaves
  • Salt and pepper to taste


  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
  3. Add the carrots, celery, and zucchini to the pot and cook for an additional 5 minutes.
  4. Add the kidney beans, vegetable broth, and diced tomatoes to the pot.
  5. Bring the mixture to a boil, then reduce the heat and let it simmer for 15-20 minutes, until the vegetables are tender.
  6. Add the pasta to the pot and let it cook for 8-10 minutes, until it is al dente.
  7. Stir in the spinach leaves and let them wilt.
  8. Season with salt and pepper to taste.
  9. Serve hot and enjoy!

Conclusion: This Vegan Minestrone Soup is a healthy and satisfying meal that's perfect for any time of the year. It's loaded with a variety of vegetables, beans, and gluten-free pasta, making it a great source of fiber and protein. The tomato-based broth adds a rich and savory flavor that's sure to please everyone. Give it a try and enjoy a hearty and healthy Italian classic!

Meatless Mexican: Vegan Tacos

-1/2 cup of cooked quinoa
-1/2 cup of black beans
-1/2 cup of diced tomatoes
-1/2 cup of diced onion
-1/2 cup of diced bell peppers
-1/4 cup of diced jalapeño
-1/4 cup of chopped cilantro
-2 tablespoons of olive oil
-1 teaspoon of chili powder
-1 teaspoon of garlic powder
-1 teaspoon of cumin
-1/2 teaspoon of oregano
-Salt and pepper, to taste
-8-10 taco shells
-Lime wedges (optional)

1. Preheat oven to 350 degrees F.

2. In a large bowl, combine cooked quinoa, black beans, diced tomatoes, diced onion, diced bell peppers, diced jalapeño, chopped cilantro, olive oil, chili powder, garlic powder, cumin, oregano, and salt and pepper. Mix until all ingredients are evenly distributed.

3. Place taco shells on a baking sheet and bake for 8-10 minutes, or until shells are golden brown and crispy.

Greece – Greek Delight: A Vegan Dolmades (Stuffed Grape Leaves) Recipe


Experience the traditional flavors of Greece with our vegan Dolmades recipe. These little parcels are filled with a delicious mixture of rice, herbs, and vegetables, wrapped in tender grape leaves. These Dolmades are a perfect appetizer or side dish, they are easy to make and can be enjoyed by everyone. Whether you're a vegan or not, this Dolmades is sure to be a hit and a perfect way to experience Greek cuisine. Perfect for a weeknight dinner, or a weekend lunch. Give it a try and you'll see how delicious and satisfying plant-based food can be.


  • 1 jar of grape leaves, drained and rinsed
  • 1 cup of uncooked long-grain rice
  • 1/2 cup of diced onion
  • 1/2 cup of diced carrots
  • 1/2 cup of diced celery
  • 1/2 cup of diced leek
  • 2 cloves of minced garlic
  • 2 tablespoons of olive oil
  • 1 teaspoon of dried oregano
  • 1 teaspoon of dried dill
  • Salt and pepper, to taste
  • Lemon wedges, for serving


  1. In a pan over medium heat, sauté the onion, carrots, celery, leek, and garlic in olive oil until they are softened, about 8-10 minutes.
  2. Add in the rice, oregano, dill, salt, and pepper and stir until the rice is well coated.
  3. Add in 1 1/2 cups of water and bring to a boil. Reduce the heat to low and let it simmer for about 20-25 minutes or until the rice is cooked through.
  4. Remove the pan from the heat and let the mixture cool for a few minutes.
  5. Lay a grape leaf shiny-side down on a work surface. Place a spoonful of the rice mixture on.


Addressing Common Misconceptions about Veganism


Veganism is a lifestyle choice that is becoming increasingly popular, but it is also a topic that is often met with misconceptions and misunderstandings. In this chapter, we will address some of the most common misconceptions about veganism and provide accurate information to help dispel these myths.


Myth #1: Vegans Don't Get Enough Protein

One of the most common misconceptions about veganism is that vegans don't get enough protein. This is simply not true. There are many plant-based sources of protein, including legumes, nuts, and seeds. In fact, many vegan foods, such as tofu and tempeh, are high in protein and can provide all of the essential amino acids that the body needs.


Myth #2: Veganism is Expensive

Another common misconception is that veganism is expensive. While it is true that some vegan products may be more costly than their non-vegan counterparts, it is also possible to eat a vegan diet on a budget. Many staple foods, such as grains, legumes, and vegetables, are relatively inexpensive and can be used to create delicious and healthy meals.


Myth #3: Veganism is Unhealthy

Many people believe that a vegan diet is inherently unhealthy, but this is not the case. A well-planned vegan diet can provide all of the necessary nutrients for a healthy lifestyle. In fact, studies have shown that vegans tend to have lower rates of heart disease, high blood pressure, and certain types of cancer.


Myth #4: Vegans Can't Enjoy Tasty Food

Many people believe that a vegan diet is bland and unappetizing, but this is not the case. There are countless delicious vegan recipes that can be enjoyed by everyone. From savory dishes to sweet treats, there is something for every taste preference.


Myth #5: Veganism is Only for Young and Healthy People

This is not true. Veganism can be beneficial for people of all ages, including children, pregnant women, and older adults. It is important to consult with a healthcare professional to ensure that a well-planned vegan diet can meet the individual's specific needs.


Myth #6: Veganism is a Recent Trend

While the popularity of veganism has certainly grown in recent years, the concept of a plant-based diet is not new. People have been following vegan diets for thousands of years for various reasons, including health, ethical, and environmental concerns.


Myth #7: Veganism is a Deprivation Diet

Many people believe that a vegan diet is restrictive and that vegans are constantly missing out on foods they enjoy. However, this is not the case. Veganism offers a wide variety of delicious and satisfying foods and can be a very enjoyable way of eating.


Myth #8: Veganism is only for people who are morally superior

Veganism is a personal choice, and people decide to follow this lifestyle for different reasons. Some people choose veganism for ethical reasons, some for environmental reasons, some for health reasons, and some for a combination of reasons. Whatever the reasons, it's not a moral superiority, it's a personal choice.


In conclusion, veganism is a viable lifestyle choice that offers many benefits, but it is often met with misconceptions and misunderstandings. By understanding and addressing these myths, we can make informed choices about our diets and lifestyles.

Pomelo Noodle Salad

You can use another citrus if pomelo isn’t available. Blood oranges, cara cara, kishus, etc would be welcome. Also, a quick reminder re: toasted sesame oil – make sure yours isn’t rancid. It’s one of those oils that tends to sit around people’s kitchens. Making sure it’s relatively fresh makes a huge difference.Ingredients:6 ounces dried…

Oil and Vinegar Slaw

Ingredients:1/4 cup red wine vinegar2 tablespoons sugar2 tablespoons peanut or vegetable oil, eyeball it1 sack, 16 ounces, shredded cabbage mix for slaw salads1 teaspoon saltSalt and pepper

Straightforward Spring Salad recipes

Serves 4.Ingredients:1 and 1/2 orange, juice only1/2 lemon, juice only1/2 small red onion, chopped1/4 cup extra virgin olive oil1/8 teaspoon fine grain salt4 big handfuls of salad greens, washed and dried1/2 cup walnut halves, toasted1/3 cup black olives, (the wrinkly, oily ones), pittedInstructions:In a medium bowl whisk together the juice of 1/2 orange, lemon juice,…

Tossed Salad with Mushrooms

Ingredients:2 tablespoons red wine vinegar1/2 teaspoon salt1/8 teaspoon pepper1/2 teaspoon oregano5 tablespoons olive oil8 cups mixed baby salad greens1 pint cherry tomatoes, halved1 8-oz. jar marinated mushrooms, drained

Vegetable Rice Salads with Beans

Ingredients:2 cups waterSalt1 cup short-grain brown rice1/2 pound green beans, trimmed, cut into 1-inch pieces2 carrots, peeled, diced2 tablespoons fresh lemon juice1/2 teaspoon salt1/4 teaspoon freshly ground black pepper1 tablespoon Dijon mustard6 tablespoons extra-virgin oil1 celery rib, diced1 red bell pepper, cored, diced1 bunch scallions, chopped1 1/2 cups canned chickpeasChopped dill, for garnishChopped parsley, for…

Carrot Soup

Carrot Soup

Ingredients:2½ lbs. carrotsJuice of 6 oranges (about 2 cups)1 tsp. orange-flower water

Tomato and Spinach Soup

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Chilled Corn Soup

Ingredients:9 medium-size ears fresh yellow corn1/2 cup fresh basil leavessalt1/4 cup extra-virgin olive oil

Taste of Belarus: A guide to making Vegan Draniki (Potato Pancakes)


Draniki are a traditional Belarusian dish which can be made with or without onion but this vegan version uses onion for additional flavor. They are usually served as a side dish or as a main dish and can be accompanied with various toppings such as sour cream, mushrooms or sautéed vegetables. They are perfect for vegetarians and vegans, gluten-free and easy to make.


  • 4 cups of grated potatoes
  • 1 onion, grated
  • 1/4 cup of all-purpose flour
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Oil for frying


  1. In a mixing bowl, combine the grated potatoes, grated onion, flour, salt and pepper. Mix until well combined.
  2. Heat a skillet over medium heat, and add oil to the skillet.
  3. Using a large spoon, form pancakes out of the potato mixture and place them in the skillet.
  4. Fry the pancakes for about 3-4 minutes on each side, or until they are golden brown and crispy.
  5. Remove the pancakes from the skillet and place them on a paper towel-lined plate to remove excess oil.
  6. Repeat the process until all of the potato mixture is used.
  7. Serve the pancakes hot with sour cream or a side of sautéed vegetables or grilled mushrooms


Experience the Rich Flavors of Afghanistan: A Guide to Making Vegan Borani Banjan (Eggplant Dip)

Borani Banjan_vegan_delights

Borani Banjan, also known as eggplant dip, is a traditional Afghan dish that is both delicious and versatile. Made with roasted eggplants, sautéed onions, and garlic, and a blend of aromatic spices, this vegan version of the dish is both flavorful and healthy. The addition of vegan yogurt gives a creamy texture and a tangy note to the dip, while the fresh herbs adds a freshness and complexity to the flavor. Whether you're looking for a new and exciting appetizer to try or simply want to transport your taste buds to the rich flavors of Afghan cuisine, Borani Banjan is sure to impress. This dish is perfect for vegan and gluten-free guests and can be paired with naan bread or any type of flatbread



2 large eggplants

1/4 cup olive oil

1 onion, finely diced

2 cloves of garlic, minced

1 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/4 teaspoon black pepper

1/4 teaspoon salt

1/2 cup plain vegan yogurt

1/4 cup chopped fresh cilantro

2 tablespoons chopped fresh mint



Preheat oven to 375°F (190°C).

Cut the eggplants in half lengthwise and place on a baking sheet lined with parchment paper.

Brush the eggplants with olive oil and sprinkle with salt.

Roast for about 30-40 minutes, or until the eggplants are soft and tender.

Allow the eggplants to cool, then scoop out the flesh and mash it into a smooth paste.

Heat the oil in a pan over medium heat. Add the onion and garlic and sauté until softened, about 3 minutes.

Stir in the cumin, turmeric, pepper, and salt and sauté for an additional minute.

Remove from heat and let it cool down a bit.

Mix in the sautéed onion and garlic, vegan yogurt, cilantro, and mint into the eggplant paste.

Taste and adjust seasoning as needed.

Serve chilled or at room temperature, garnished with a sprinkle of chopped herbs on top and with a side of naan bread, or other type of flatbread, this dip is perfect for appetizer.

This vegan recipe of Borani Banjan is a great alternative for traditional one which usually contains yogurt and meat, and is gluten-free. It can also be made with different vegetables like zucchini or carrots for a variation.

A taste of Macedonia: Vegan recipe of traditional Bean Stew (Tavce Gravce)


Tavče Gravče, also known as bean stew, is a traditional Macedonian dish that has been enjoyed for generations. This vegan version of the dish is made with hearty kidney beans, and a medley of vegetables like onion, garlic, carrots, and potatoes, all simmered in a savory tomato broth and seasoned with a blend of aromatic spices. Whether you're looking for a comforting meal on a cold day or want to experience the rich flavors of Macedonian cuisine, Tavče Gravče is sure to satisfy. This dish is a perfect hearty vegan and gluten-free option, and can be served with a side of rice or a slice of bread for a complete and fulfilling meal.



1 lb dry kidney beans, soaked overnight and drained

1 large onion, diced

2 cloves of garlic, minced

2 carrots, peeled and diced

2 potatoes, peeled and diced

1 large tomato, diced

2 cups vegetable broth

1/4 cup olive oil

1 teaspoon salt

1 teaspoon black pepper

1 teaspoon paprika

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

1/4 cup chopped fresh parsley



In a large pot, heat olive oil over medium heat.

Add the onion, garlic, and sauté until softened, about 3 minutes.

Stir in the carrots, potatoes, and tomato and sauté for an additional 5 minutes.

Add the soaked and drained beans, vegetable broth, salt, pepper, paprika, cumin and cayenne pepper, and stir to combine.

Bring the mixture to a boil, then reduce the heat to low, cover and simmer for about 1 1/2 hours, or until the beans and vegetables are tender.

Taste and adjust the seasoning as necessary.

Remove from heat and top with chopped parsley before serving.

Tavče Gravče is a traditional hearty stew, vegan and gluten-free, typically served over rice or with a slice of bread, it's perfect for cold days.

You can use different type of beans or lentils, or add other vegetables like peppers, zucchini and spinach to make it more colorful and nutritious.

Try Something New with These Delicious Vegan Kåldolmar – A Traditional Swedish Dish


Kåldolmar is a traditional vegan Swedish dish made with soft cabbage leaves stuffed with a flavorful mixture of lentils, rice, and spices. It is a hearty and satisfying meal that is perfect for a cold winter day. This recipe is easy to make and is sure to become a family favorite. Whether you are a vegan or simply looking for a delicious and comforting meal, these kåldolmar are sure to satisfy your cravings.


  • 1 head cabbage
  • 1 cup cooked brown lentils
  • 1/2 cup cooked rice
  • 1 onion, minced
  • 1 clove garlic, minced
  • 1 tbsp vegan Worcestershire sauce
  • 1 tsp caraway seeds
  • 1 tsp paprika
  • 1 tsp dried dill
  • Salt and pepper to taste
  • Olive oil
  • Creamy vegan dill sauce for serving (optional)


  1. Preheat the oven to 350°F (180°C).
  2. Cut the cabbage into 8 wedges, leaving the core intact. Place the cabbage wedges in a large pot of boiling water and cook for 2-3 minutes, or until the leaves are soft and pliable.
  3. In a large bowl, mix together the lentils, rice, onion, garlic, Worcestershire sauce, caraway seeds, paprika, dill, salt, and pepper.
  4. Carefully remove the cabbage wedges from the pot and pat them dry. Divide the lentil mixture evenly among the cabbage wedges, placing it in the center of each one. Fold the cabbage leaves over the filling to enclose it.
  5. Place the cabbage rolls in a baking dish and drizzle with a little olive oil. Bake for 30-35 minutes, or until the cabbage is tender and the filling is heated through.
  6. Serve the kåldolmar hot, with creamy vegan dill sauce on the side if desired. Enjoy!