Vegan Italian Penicillin Soup (Print Version)
A healing plant-based Italian soup with vegetables, herbs, chickpeas, and pasta that soothes and nourishes.
# 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 zucchini, diced
08 - 1 cup cherry tomatoes, halved
→ Broth & 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 Prepare:
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. Sauté for 5 to 7 minutes until the vegetables begin to soften and release their natural sweetness.
03 - Add the diced zucchini and halved cherry tomatoes to the pot. Cook for 2 minutes, allowing the tomatoes to barely soften.
04 - Sprinkle in the dried oregano, thyme, basil, bay leaf, red pepper flakes, salt, and black pepper. Stir well 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 gently for 10 minutes so the flavors meld together.
06 - Stir in the small pasta and drained chickpeas. Simmer uncovered for 8 to 10 minutes until the pasta is tender but still firm to the bite (al dente).
07 - Add the chopped kale or spinach and cook for 2 more minutes until the greens are wilted and vibrant in color.
08 - Remove the pot from heat. Stir in the fresh lemon juice and garnish with chopped parsley. Taste and adjust seasoning with salt and pepper as needed. Ladle into bowls and serve hot, optionally accompanied by crusty bread.
# Expert Advice:
01 -
- The fennel adds a subtle sweetness that most people never expect, and it is the secret that keeps everyone asking for the recipe.
- It freezes beautifully, so you can always have a healing meal ready when life throws a cold your way.
- Every single ingredient pulls double duty for flavor and nourishment without feeling heavy.
02 -
- If you add the pasta too early it will soak up all the broth and turn to mush by the next day, so always cook it separately if you plan on storing leftovers.
- The lemon juice must go in at the very end off the heat, because boiling it kills the fresh brightness that makes this soup special.
03 -
- Dice all your vegetables roughly the same size so every spoonful gives you a balanced bite instead of one giant chunk of carrot.
- Use the best vegetable broth you can find, because in a soup this simple, the broth is doing most of the heavy lifting.