Green pepper, zucchini, spinach, black beans and corn are some of the key ingredients in this vegan dinner soup recipe.
Plus basil, and oregano and a base of celery, carrots and onions.
Together with a whole grain pasta, this is a satisfying vegan supper, and a great easy vegan dinner idea.Jump to Recipe
The sweet vegetables balance out the stronger tasting ones very nicely.
It is called Dad’s soup because my husband invented it. We have a few variations of a vegetable medly soup, this one is the green one.
It is delicious, and as soon as we say “we are having Dad’s soup!” our kids go “yay!”.
This vegan vegetable and pasta soup can look a little intimidating at first,
it’s got a lot of green vegetables in it. So to get our kids to eat this vegan meal we started by telling them we would eat it while watching a movie.
If they ate their soup, the movie kept playing, if they didn’t eat it we would pause the movie and wait for them to eat.
That worked, and they realized they really like this soup, now it is a meal we can count on them eating.
To get this soup started,
first chop an onion, and carrots, with garlic, in a food processor, or by hand. Slice celery and add those ingredients to the pot.
Chop zucchini next. Larger cubes work best.
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Add the seasonings, and continue adding the vegetables from my recipe, saute together.
Substitute whatever green vegetables you have in your fridge, they will taste good too.
Get your pasta going.
Add the black beans, and corn.
Hold off on the spinach, so that it doesn’t get over cooked and turn the soup too green.
Add vegetable broth and water,
once the vegetable broth is boiling add the pasta and spinach and cook for 3 mintues more and you are done.
It takes about 35 minutes from start to finish to serve this rainbow of veggie dinner soup.
Sauteing before adding the broth makes sure the vegetables are cooked through.
I hope you decide to try making this unusual and practical soup,
and let me know in the comments below what you think.
We recommend whole wheat crackers crumbled in it and some freshly ground pepper and salt to taste.
It is great as lunch leftovers too. 🙂
Green Vegetable Medley Pasta Soup (Dad's Soup)
If you have never made soup, this one is a no-fail way to start.
With beans, and pasta, and spinach, and green vegetables, it is always gorgeous - and a hit with the kids.
- 1 onion white
- 3 cups carrots diced
- 2 garlic cloves, medium, minced
- 3 celery stalks stalks, diced
- 1 tsp salt
- 1 1/2 tsp oregano
- 2 tbsp basil dried
- 2 zucchini medium, large dice
- 1 green pepper chopped
- 12 oz canned corn 341 mL corn, with juice
- 19 oz black beans can 541 mL, drained but don't bother to rinse
- 11 oz spinach frozen 300 g, chopped, thawed, not drained
- 4 cups vegetable broth 1L
- 4 cups water
- 13 oz whole wheat fusili pasta 375g rotini or penne, or Gluten Free whole grain pasta
- Herbed Sea Salt Grinder Grind over soup at the table, to taste.
If you are in a hurry, then the food processor is going to be your best friend for this soup recipe.
Process onions, carrots and minced garlic in your food processor. Slice some celery and add these all to a large soup pot on medium heat.
Add salt, basil and oregano and cook for 5-7 minutes until the onion is translucent. Add broth and water a splash at a time if they start to stick.
Chop or process and add zucchini, green pepper to the pot. Cook for 5-7 more min.
In the meantime, start another medium pot with water for pasta. When the water boils add the pasta to it and set the timer according to the pasta package directions for al dente - probably for 9 minutes. Give a piece a cool down and a little chew test before draining.
Add the rest of the broth and water and the can of corn with it's juices to the soup pot. Turn to high until it boils, then reduce to medium low.
Add the drained beans.
When pasta is done, drain and add the pasta to the large soup pot.
Stir spinach into the soup and cook for 3 minutes until warmed through.
Serve immediately, hot, with whole grain crackers and ice cubes on the side (to cool and so people can get more liquid if they want!).
Season with salt and freshly ground pepper to taste.
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VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich. Real food my family eats, and techniques we use to cook.
- less than 25% calories from fat, and no added oils (why no-oil cooking?)
- whole-foods instead of processed foods (why switch to whole-foods? Our journey 🙂)
- whole grains (how to choose healthy grains)
- low or no sugar
- high fibre (cure IBS and digestive issues)
- high nutrient plants, including fruit, greens, beans, legumes, soy, spices, seeds and nuts.
- no animal products, dairy-free (you don't need meat for muscle)
- no tricks (I am not going to say a recipe is healthy if it isn't).
I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.
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