Organic Vegan Nourishing Minestrone

August 15, 2023
I have been a bit away lately. Main reason was that during summer, work load increases so it is much harder to juggle between Nutrition Therapy and recipe development. To be honest, I missed creating recipes and that is why I intended to put that extra effort and post again. When I was working on new recipes, life threw me in a very dark place. I lost someone very important. An amazing being in my life tragically passed away. I had no idea that I was going to go through such pain at this time of my life; but it happened.

While trying to process the whole thing and grieving, my appetite disappeared. I have spent days numb with no sign of hunger. After a week from that tragic 6th August, I got myself together and told myself I needed to nourish myself. As a Holistic Nutritionist I know how important it is to nurture ourselves, especially during tough periods.

This recipe is very simple. It is the go-to recipe for when you feel low. It feels like an internal warm hug; perfect to feel slightly better while not over-stuffing your stomach.

All ingredients in this recipe are organic. Surely, organic is not cheap and I understand why people hesitate to buy organic. It is such a pity that healthy food costs more; however in the long run, it is worth the expense. If organic produce is not an option, I recommend soaking your vegetables in lots of water, some vinegar and a little bit of bicarbonate of soda. Leave to soak for approximately half an hour and then rinse well.

My appetite is not 100% back but I have promised myself to get better every day. If you too are passing through a difficult time, take time for you, take care of yourself and give time. Eating a good hearty meal is one way to take care of yourself.
organic nourishing minestrone in a white bowl on a wooden table.

Organic Vegan Nourishing Minestrone

utensils YIELDS 3–4 servings
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  • 1.5 cups 2" Cubed potatoes, with skin
  • 1 Large onion, sliced
  • 8 Garlic cloves, finely chopped
  • 5 Celery sticks, chopped
  • 4 Medium carrots, sliced
  • 4 Medium tomatoes, cut into quarters
  • 3 tablespoons Extra virgin olive oil
  • 1 Bay leaf
  • 1 tablespoon Oregano, dry
  • 1 teaspoon Cayenne pepper
  • 1 teaspoon Sea salt
  • 1 teaspoon Black pepper
  • 4 cups Filtered water
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1. Sauté all vegetables in a little bit of water, sea salt and cayenne pepper over low heat.

2. Let the minestrone to cook on low heat for approximately half an hour, adjusting water if needed.

3. Serve into bowls. Drizzle with some organic extra virgin olive oil and add black pepper to taste.

4. Freeze leftovers (if any) in single-serving bowls.

Also by Roberta: Crispy Lentil Quinoa Patties

Nori Rolls With Tahini Sauce

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Photo: Roberta Farrugia

Roberta Farrugia
Roberta Farrugia is a Certified Holistic Nutritionist specialized in Plant Based Nutrition and Weight Loss. She has been an Ethical Vegan for the past 25 years and is very passionate about Vegan and Plant based cuisine. She is all about living with intention. She focuses her work on encouraging healthy eating combined with self-love, care and worth. Follow Roberta on Facebook and Instagram @powehibyroberta.


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