When you think of comfort food, soup often tops the list. But what if your bowl of warmth could do more than just soothe your soul?
This vegan minestrone with herb oil isn’t just a hearty, veggie-packed delight—it’s also a powerful ally in fighting inflammation.
Loaded with nutrient-dense ingredients, this soup is a perfect blend of flavor and function, offering a delicious way to support your body’s natural defenses.
Why This Soup Is a Natural Inflammation Fighter
Inflammation is often at the root of many chronic health concerns, from joint discomfort to skin issues.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
A diet rich in anti-inflammatory ingredients is the key to combating inflammation. This vegan minestrone shines with a host of these powerful foods.
Carrots, zucchini, chard, and beans are packed with antioxidants, vitamins, and minerals that help reduce oxidative stress in the body. Even the herb oil—infused with garlic, parsley, and mint—adds a potent punch of inflammation-fighting properties.
Making this soup a regular part of your routine doesn’t just taste good; it’s a small yet significant step toward better health.
The Key Ingredients That Make It Work
Each component of this minestrone has a role to play in promoting anti-inflammation. Here’s a closer look at the stars of the recipe:
- Carrots and celery: High in beta-carotene and polyphenols, these veggies contribute to reducing inflammation markers.
- Zucchini and crookneck squash: These low-calorie vegetables are hydrating and rich in antioxidants, making them perfect for calming inflammatory responses.
- Rainbow chard: Dark leafy greens like chard are rich in magnesium, a crucial mineral for regulating inflammatory processes.
- Cannellini beans: Packed with fiber and plant-based protein, beans help balance blood sugar levels, reducing systemic inflammation.
- Herb oil: The combination of garlic, parsley, and mint doesn’t just add flavor—it’s a nutrient powerhouse. Garlic is known for its sulfur compounds that suppress inflammation, while parsley and mint are filled with vitamins and natural oils that enhance the body’s healing processes.
By incorporating these ingredients, this minestrone delivers a comprehensive package of nutrients tailored to support an anti-inflammatory diet.
Customizing the Recipe for Your Needs
One of the best things about this vegan minestrone is its versatility. Whether you’re adapting it for personal taste or dietary restrictions, the recipe is flexible enough to accommodate:
- Gluten-free swaps: Although this soup is naturally gluten-free, be mindful of any packaged vegetable stock or canned tomatoes, as some may contain gluten. Opt for certified gluten-free brands.
- Nightshade sensitivity: If you’re avoiding nightshades, simply skip the tomato paste and canned tomatoes. Replace them with an extra splash of vegetable stock and a squeeze of lemon juice for acidity.
- Additional anti-inflammatory boosts: Consider adding turmeric or ginger to the herb oil for an extra layer of flavor and health benefits. A teaspoon of turmeric stirred in while simmering can amplify the soup’s healing properties.
Quick Tips for Meal Prep & Storage
Making a big batch of this vegan minestrone is a smart move for busy weeks. Here are some tips to make it even easier:
- Batch cook for meal prep: Double the recipe and freeze half in individual portions. It freezes well and tastes just as good reheated.
- Store the herb oil separately: If you’re planning to refrigerate leftovers, keep the herb oil in a sealed container. Add it fresh to each reheated bowl for maximum flavor.
- Use fresh or frozen veggies: While fresh vegetables are ideal, frozen zucchini or carrots can work in a pinch. They’ll save time and make the recipe even more convenient.
Why You’ll Love This Recipe
This vegan minestrone is more than just a meal—it’s an experience. From the vibrant colors to the rich aroma of herb oil drizzled on top, every bite is satisfying and nourishing.
It’s a soup that doesn’t just warm your belly; it nurtures your body, too.
Bring anti-inflammatory benefits to your table with this simple, heartwarming soup. Make it your go-to recipe for a healthier, happier you!
Anti-Inflammatory Vegan Minestrone with Herb Oil
Equipment
- Large stockpot or Dutch oven
- Food processor or blender
Ingredients
Soup Base
- 3 Tbsp olive oil
- 1 cup diced carrots
- ¾ cup diced celery
- 1 yellow onion sliced
- Kosher salt to taste
- 1 Tbsp tomato paste optional, omit if sensitive to nightshades
- 2 garlic cloves minced
- Pinch of crushed red pepper flakes
- 4 zucchini diced
- 2 crookneck squash diced
- 8 cups low-sodium vegetable broth
- 2 14.5-oz cans diced San Marzano tomatoes or 1 qt vegetable stock
- 1 bunch rainbow chard stems removed, coarsely chopped
- 2 15-oz cans cannellini beans rinsed and drained
Herb Oil
- ¼ tsp kosher salt
- 2 garlic cloves peeled
- ½ cup extra-virgin olive oil
- ½ cup packed fresh herbs parsley, chives, basil, mint
Instructions
Prepare the Soup Base:
- Heat olive oil in a large stockpot or Dutch oven over medium heat. Add carrots, celery, onion, and 1½ tsp salt. Cook, stirring frequently, until tender, about 10 minutes.
- Stir in tomato paste (if using), garlic, and red pepper flakes, cooking until the paste turns brick red, about 1 minute.
- Add zucchini and squash; cook for 1 minute.
Simmer the Soup:
- Add broth and tomatoes, bringing the mixture to a boil over high heat. Reduce heat to medium-low and simmer uncovered for 15 minutes.
- Add the chard, simmering for an additional 5 minutes. Stir in the beans and warm them through for about 3 minutes. Season with salt to taste.
Make the Herb Oil:
- Combine kosher salt and garlic in a food processor or blender, processing until minced (about 20 seconds).
- Add olive oil and fresh herbs, blending until bright green (about 20 seconds).
Serve:
- Ladle soup into bowls and drizzle 2 tsp of herb oil over each serving.
Notes
- For a stronger anti-inflammatory focus, substitute crushed red pepper flakes with turmeric.
- Herb oil can be made ahead and stored in the fridge for up to 3 days.
- Pair with whole-grain bread for a hearty meal.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.