Welcome to Salu Life!

Flavor-filled, approachable dishes aimed to keep your mind, your body and our earth, healthy. 

Hearty Minestrone Soup (Vegan)

Hearty Minestrone Soup (Vegan)

Is there no greater sense of nostalgia than hearing a song from your adolescence and it just immediately brings you back? Drop any tune from TLC's Crazy, Sexy, Cool and I'm suddenly thrown into the mid 90's, sneaking into my sister's room and listening to the cassette tape on her big pink boombox. #CREEP. 

Well, a certain smell can be the catalyst for a similar sense of recollection and this Minestrone soup does exactly that for me! Whenever I make this, I feel like I am back at my grandmothers house, sprawled out on the floor watching TV, just waiting for her to announce that its ready to eat! This time of year Minestrone is especially enjoyable, inexpensive and easy to make, as it incorporates so many ingredients that are in season. The soup is vegetable based, hearty and nutrient dense. One pot below will have you full and healthy for 2 to 3 days!


The Breakdown: 

(Serves about 6 to 8)

  • Sweet Potatoes - 2 cups, diced
  • Butternut Squash - 2 cups, diced
  • Sweet Onion - 1 medium, diced
  • Celery - 2 stalks, diced
  • Carrots - 2, diced
  • Cannellini Beans - 1, 15.5 oz can, drained and rinsed
  • San Marzano Diced Tomatoes - 1, 28 oz. can
  • Tomato Paste - 1, 6 oz. can
  • Whole Grain or Vegetable Pasta Elbow - 1 box (I use Chickpea Pasta)
  • Vegetable Stock - 3 cups
  • Garlic - 2 cloves, minced
  • Dried Oregano - 1 tbsp.
  • Dried Bay Leaves - 2
  • Rosemary - 1 sprig  
  • Sage - 1/2 tbsp.
  • EVOO - 2 tbsp.
  • S&P


How to:

1. In a large pot, add 2 tbsp. of EVOO over medium-high heat

2. Once EVOO is fragrant, add garlic and all of your diced vegetables

3. Season with dried oregano, sage and 1 tbsp. of salt and 1 tbsp. of pepper

4. Let vegetables cook for about 10 minutes, mixing occasionally until they have cooked down

5. Add in your tomato paste and cannellini beans. Mix with vegetables for 2-3 minutes

6. Add diced tomatoes, rosemary and bay leaf. Add additional pinch of salt and pepper and mix.

7. Include the 3 cups of vegetable stock, raise heat and bring mixture to boil

8. Lower heat and let soup simmer for 45 minutes. Remove bay leaves and serve.


Tips & Tricks:

  • Shelf Life: 3 to 5 days
  • Top the soup with freshly grated Pecorino Romano, chopped parsley and lemon zest
  • Kale can be a great nutritious add-on! Throw it in before the tomato paste and beans
Sweet Potato Pancakes (Vegetarian)

Sweet Potato Pancakes (Vegetarian)

Roasted Tomato & Basil Hummus (Vegan)

Roasted Tomato & Basil Hummus (Vegan)