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Soup season continues! I’m always looking for new recipes, or ways to adjust traditional recipes to make them 1) vegetarian-friends, and 2) healthier. This is no exception – I’ve taken the traditional Italian Wedding Soup and adjusted it a bit to make it more accessible. I think this version is just as satisfying as the original, and my Italian fiancé agrees!
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I didn’t make my own “meatballs” this time – I used Gardein brand meatless balls. These are tasty and add heartiness to this soup. I’ve also added zucchini and cannelloni beans for added vitamins, minerals, and protein. I can’t seem to find escarole which is traditionally used, so I used spinach (you could use kale or any other dark leafy green). Using vegetable broth instead of beef or chicken makes it vegan, and you could use vegan parmesan as a topping if desired. Enjoy!
Vegan Italian Wedding Stew
A modern take on a traditional Italian recipe. This vegan version is just as hearty as the original but plant-based!
Ingredients
- 1 package plant-based meatballs (I used Gardein)
- 2 Tbsp. olive oil
- 2/3 cup carrots, diced
- 1 large onion, chopped
- 1 medium zucchini (or 2 small), chopped
- 1 can cannellini beans
- 2 cloves garlic, minced
- 2 tsp. dried basil
- 1/4 tsp. dried oregano
- 1/4 tsp. dried parsley
- 1/4 tsp. dried thyme
- 1/4 tsp. dried rosemary
- 1/2 tsp. salt
- 1/2 tsp. ground pepper
- 1/4 cup white wine (optional)
- 10 cups low-sodium vegetable broth
- 6oz. baby spinach, chopped
- 1 cup acini de pepe pasta or pearl couscous
- Parmesan or Romano cheese for serving (omit if vegan)
Instructions
- Bake the meatballs according to package directions – set aside.
- Meanwhile chop the veggies.
- In a large stock pot or Dutch oven, heat the olive oil and cook the carrots and onions for ~10 minutes, until tender.
- Add garlic and zucchini and cook for a few more minutes.
- Add the wine and cook for 2 minutes; add vegetable broth and bring to a boil.
- Add the seasonings, pasta, cannellini beans and cook for ~20 minutes, until pasta is cooked through.
- Add the chopped spinach and stir until wilted (2-3 minutes).
- Cut the meatballs in halves or quarters so they are bite-sized (if not already); add to the soup.
- Taste and season with additional salt and pepper if needed.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 247Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 14mgSodium: 697mgCarbohydrates: 32gFiber: 5gSugar: 5gProtein: 11g
Nutritional information is an estimate and may vary per preparation.
