There is no set recipe for this traditional Italian soup. Recipes vary by region and family, and are often based on which vegetables are in season. Feel free to experiment with the thickness of this soup. For a more brothy soup, add an extra cup of vegetable stock. For a more stew-like texture, use seven cups instead of eight cups of vegetable stock.
The grub:
2 tbsp olive oil or coconut oil
1 large onion, diced
2 cloves garlic, minced
8 cups vegetable stock
1 (15 ounce) can diced tomatoes
2 tbsp tomato paste
1 (15 ounce) can white beans (e.g. navy or cannellini), drained and rinsed
2 carrots, sliced
2 cups additional vegetables of your choice (e.g. broccoli, cauliflower, zucchini, celery)
2 bay leaves
1/2 tsp dried thyme
1 tsp dried oregano
1/2 tsp ground black pepper
2 tbsp fresh parsley, chopped
3/4 cup dry small pasta (e.g. ditalini or mini shells)
1 cup chopped spinach or kale
The how-to:
Heat the oil in a large saucepan over medium heat. Add onion and cook for three to five minutes, until turning translucent. Add garlic and cook for one minute.
Add vegetable stock, tomatoes, tomato paste, beans, carrots and other veggies, bay leaves, thyme, oregano, black pepper and parsley. Cover and bring to a boil, then cook over medium-low heat for 15 minutes, until carrots are soft.
Increase heat to high and add pasta as soup comes to a boil.
Continue cooking on a low boil until pasta is cooked (about 10 minutes).
Remove from heat and stir in spinach or kale.
Serves six.
Karina Inkster is a qathet region health and fitness coach, author of five books, and host of the No-B.S. Vegan podcast.
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