Batch cook · One session, many meals

Big-Pot Minestrone

Name: Big-Pot Minestrone
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Ingredients: 2 ⅛ cups dry TVP; 2 tbsp olive oil; 1 large onion, diced; 3 carrots, diced; 3 stalks celery, diced; 5 cloves garlic, minced; 1 tbsp Italian seasoning; 1 can (28 oz) crushed tomatoes; 7 cups vegetable broth; 2 medium zucchini, diced; 2 cans white beans, drained and rinsed; 2 cups pasta, small shapes; 4 cups kale, chopped; ¼ cup nutritional yeast

Hearty vegetables, white beans, little pasta and savory Italian-seasoned crumbles in a tomato broth. It's the soup your friend's grandmother would approve of, and it's packed with more protein than she'd expect.

Kid-friendly · how to serve it to kids

Hands-on: 30 min
Hands-off: 40 min
Total: 1 hr 10
Dishes: 1

27gprotein400cal61gcarbs6gfatper serving · $1.95

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Ingredients

Servings

Your protein

TVP (dry)

2 ⅛ cups dry · as written

27 g protein · 400 cal

per serving

Use two, like half tofu and half chickpeas, or finish a package and make up the rest.

Prep: Rehydrate with an equal volume of boiling broth for 5 minutes. For a breakfast scramble, add a pinch of turmeric and black salt (kala namak) for an eggy flavor.

How to cook TVP perfectlyMasterclass →

Base

Seasoning

Soup

Pasta and greens

To finish

Method

1
Dice the onion, carrots, celery and zucchini, mince the garlic, and chop the kale.
2
Warm the oil in a big pot and cook the onion, carrot and celery until soft.
3
Add the garlic, Italian seasoning and the TVP and stir for 1 minute.
4
Pour in the tomatoes and broth, add the zucchini and beans, and simmer.
5
Add the pasta and kale and simmer until the pasta is tender.
6
Stir in the nutritional yeast and season with salt and pepper.

Storage

Keeps 5 days and freezes for 3 months. For freezing, cook the pasta separately and add it when reheating.

Good to know

Using lentils instead of TVP? Add them with the broth. Canned works, no extra cooking needed.

For little ones

Feeding kids plant-based

Small pasta and plenty of bread for dipping.

Their portion: about half your servingabout 220 cal · 15 g protein of their 19 g a day

Nutrition

per serving

Calories: 400
Protein: 27g
Carbs: 61g
Fat: 6g
Fiber: 15g
Sodium: 1130mg

Contains soyContains glutenPeanut-free

Calculated from ingredient reference data. Brand labels vary.

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Big-Pot Minestrone

Method

For little ones

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