Vegan Italian Penicillin Soup (Printable version)
A healing plant-based Italian soup with vegetables, herbs, and pasta that soothes the body and soul.
# What you need:
→ Vegetables
01 - 2 tablespoons olive oil
02 - 1 large yellow onion, diced
03 - 3 garlic cloves, minced
04 - 2 large carrots, diced
05 - 2 celery stalks, diced
06 - 1 fennel bulb, diced (optional but recommended)
07 - 1 medium zucchini, diced
08 - 1 cup cherry tomatoes, halved
→ Broth and Seasonings
09 - 2 teaspoons dried oregano
10 - 1 teaspoon dried thyme
11 - 1 teaspoon dried basil
12 - 1 bay leaf
13 - 1/2 teaspoon red pepper flakes (optional)
14 - Salt and black pepper to taste
15 - 8 cups vegetable broth
→ Add-Ins
16 - 3/4 cup small pasta (ditalini or small shells; use gluten-free if needed)
17 - 1 can (15 oz) chickpeas, drained and rinsed
18 - 2 cups chopped kale or spinach
19 - Juice of 1/2 lemon
20 - 2 tablespoons fresh parsley, chopped
# How To:
01 - Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for 3 minutes until translucent and fragrant.
02 - Stir in the minced garlic, diced carrots, celery, and fennel bulb. Continue sautéing for 5 to 7 minutes until the vegetables begin to soften.
03 - Add the diced zucchini and halved cherry tomatoes. Cook for an additional 2 minutes, stirring occasionally.
04 - Sprinkle in the dried oregano, thyme, basil, bay leaf, red pepper flakes, salt, and black pepper. Stir thoroughly to coat all vegetables evenly with the seasonings.
05 - Pour in the vegetable broth and bring to a rolling boil. Reduce the heat to low, cover the pot, and let simmer for 10 minutes to allow the flavors to meld.
06 - Stir in the small pasta and drained chickpeas. Simmer uncovered for 8 to 10 minutes until the pasta is cooked al dente.
07 - Add the chopped kale or spinach and cook for 2 more minutes until the greens are wilted and tender.
08 - Remove the pot from heat. Stir in the fresh lemon juice and garnish with chopped parsley. Taste and adjust seasoning as needed. Ladle into bowls and serve hot, optionally accompanied by crusty bread.
# Expert Advice:
01 -
- It hits that cozy chicken soup feeling without a single animal product, which still surprises people when they taste it.
- The chickpeas and tiny pasta make it feel like a real meal, not just broth with good intentions.
02 -
- The pasta will absorb broth as it sits, so if you are making it ahead add a splash of water or broth when you reheat.
- Salt gradually throughout cooking rather than all at once, because the broth reduces and concentrates as it simmers.
03 -
- If you have parmesan rinds sitting in your fridge, toss one in while simmering and remove it before serving for a huge boost of umami, though skip this if keeping it strictly vegan.
- The lemon juice must go in at the very end off the heat, because boiling it kills the brightness you are trying to add.