Stack of meal prep jars filled with minestrone soup and pasta.

Stop your soup search—your new veggie BFF has arrived! If you’re on the hunt for a hearty vegetarian soup that doubles as dinner, lunch, and meal prep, grab a spoon and get comfy. This naturally oil-free minestrone isn’t just a great way to sneak in your daily veggies—it smuggles in far more fresh produce than those classic minestrone recipes that call for “two lonely celery sticks.” I take “pile on the veggies” very seriously.

Make a big ol’ batch of soup at the beginning of your week, and you’ll thank yourself on those wild weeknights or whenever soup cravings strike (which, in my house, is pretty much every cold day from October through March). Forget boring vegetable soup—this one is absolutely loaded with plant-based protein, keeps you full for hours, and will graciously accept whatever’s hanging out in your fridge. It’s gluten-free, adaptable, loves your freezer, and never says no to last-minute improvisation. Ready to fall in love?

Why You’ll Love This Recipe

High-Protein & Plant-Based: Thanks to kidney beans (and even more if you use chickpea pasta!), every bowl delivers satisfying nutrition.
Great for Meal Prep: Stays fresh for up to 5 days in the fridge—ideal for lunches or dinners all week.
Easy to Make: No fancy ingredients, just one pot and real food you probably have on hand.

Ingredients & Substitutions

Carrots: I use a whole pound of fresh organic carrots. I love the natural sweetness they lend to this hearty vegetable soup. If you need to substitute, I think options like sweet potatoes, parsnips, or other sweeter root vegetables are good choices.
Celery: Some would call this a "kitchen sink" soup because it seems like I add everything but the kitchen sink in terms of veggies, and I do. When it comes to veggies, my rule is: The more, the better, and that applies to celery, which is nutrient-dense and low in calories, so add the whole bunch.
Zucchini: I love the green zucchini here, but depending on the time of year, you may wish to swap it for other seasonal vegetables like yellow squash, bell peppers, or even green beans. Pretty much any leftover vegetables are welcome here!
Onion & Garlic: I add an entire diced large onion and 5 cloves of garlic for depth. It seems fair to argue that this wouldn't be a hearty Italian soup with these core aromatics.
Dried Italian Seasoning: Using dried herbs here allows us to throw this together easily with mostly pantry ingredients. My Italian seasoning blend is a mix of dried basil, rosemary, oregano, and thyme.
Whole Peeled Tomatoes: Two 28-oz cans of San Marzano crushed or whole tomatoes are the secret ingredient here. You can substitute canned diced tomatoes, but you may want to add a few tablespoons of tomato paste to ensure that you end up with a rich tomato broth.
Vegetable Broth: Use low-sodium if preferred! That makes this a whole food plant-based approved recipe.
Kidney Beans: I like to use red kidney beans because they hold up well in the soup over time, making this the ideal soup for meal prep. That said, feel free to swap kidney beans for garbanzo beans or white beans.
Fresh Parsley: I add a whole bunch of fresh parsley here, but other fresh herbs like fresh basil would be amazing as well. If you don't have access to fresh herbs, chopped baby spinach will give you the same green pop.
Pasta of Choice: This soup is great with classic or gluten-free pasta shapes like elbow macaroni or orrechiette. To increase the protein and make this a complete meal, I like to use chickpea pasta. Regardless of which type of pasta you choose, the KEY is to cook the pasta separately to all dente
Salt & Pepper: To taste.

Bowl of hearty vegan minestrone soup in a bowl outside

How to Make It

Step 1: Prep Your Veggies

Wash, peel and chop all vegetables. Rinse beans and roughly chop parsley.

Step 2: Start the Soup

In a large soup pot or large Dutch oven, add carrots, celery, zucchini, onion, and garlic. Water sauté over medium heat until veggies soften, about 7 minutes. Add more water as needed to prevent sticking.

Step 3: Building Flavor

Stir in Italian seasoning and all canned tomatoes (with their juices), breaking up whole tomatoes with a spoon.

Step 4: Simmer

Pour in the vegetable broth. Bring to a boil, lower to a simmer, and let cook for 20 minutes—uncovered—until the vegetables are tender.

Step 5: Cook Pasta

While the soup simmers, cook the pasta separately for 1-2 minutes less than the package directions. Drain and set aside.

Your goal is to cook al dente pasta to avoid soggy soup.

Step 6: Finish & Serve

Stir in the beans and parsley. Let the hot soup sit, covered, for 3–5 minutes for the parsley to wilt. Season with salt and pepper.
To serve: Add a scoop of pasta to each bowl, then ladle soup on top. Top with a bit more parsley and a shake of red pepper flakes for some spice if desired.

Storage & Meal Prep

Fridge: Store leftover soup and pasta in separate airtight containers for up to 5 days.
Freezer: Freeze soup (without pasta) in freezer-safe containers for up to 2 months. Thaw overnight before reheating.
Reheat: Simmer soup on the stovetop or microwave until hot. Add al dente pasta just before serving for the best texture.
Meal Prep: Portion soup and cooked pasta into individual containers for grab-and-go lunches.

What to Serve With This Recipe

This cozy vegan minestrone is a meal on its own, but it’s even better with sides or a dessert to round out your meal prep. Try it with:

Crusty bread - whole grain or olive bread is amazing here, as is focaccia or crunchy breadsticks.
Salads - soup and salad are a popular combo for a reason. Try my vegan Caesar salad here a simple green salad tossed with balsamic vinaigrette.

Hearty Vegan Minestrone Soup (Oil-Free & Meal Prep)