Hearty Crockpot Minestrone Soup (Plant-Based & Midlife Friendly)

There’s something about the scent of soup simmering all day that just feels like self-care. On busy days when life is pulling from all directions, I love knowing that dinner is quietly cooking away while I’m getting other things done. And this hearty, veggie-packed Crockpot Minestrone Soup is one of my go-to comfort meals — nourishing, simple, and perfect for hormone and midlife metabolism support.

What makes this recipe especially good for midlife women is its nutrient mix: plant protein from beans, fiber for digestion, and colorful vegetables rich in antioxidants and phytoestrogens that support natural hormone balance.

It’s cozy, but smart.

Healthy Crockpot Minestrone Soup – Ingredients

(Serves 6–8)

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 1 zucchini, chopped
• 1 cup green beans, chopped
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 cup uncooked small pasta (like ditalini or elbow macaroni)
• 4 cups low-sodium vegetable broth
• 2 cups water
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• ½ teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 2 cups chopped spinach or kale
• 1–2 tablespoons fresh lemon juice

Instructions

1. Prep the base:
   In a skillet, heat olive oil over medium heat. Add onion and garlic, sauté for 2–3 minutes until fragrant.
2. Add to the crockpot:
   Transfer the onion and garlic to your slow cooker. Add carrots, celery, zucchini, green beans, diced tomatoes, both beans, vegetable broth, water, and seasonings.
3. Cook low and slow:
   Cover and cook on low for 6–8 hours or high for 3–4 hours until vegetables are tender.
4. Add pasta and greens:
   About 30 minutes before serving, stir in the pasta and spinach/kale. Continue cooking until pasta is tender.
5. Finish with freshness:
   Just before serving, stir in lemon juice and adjust seasoning with salt and pepper to taste.

Nutrition Notes

Each serving delivers:

• 12g+ plant-based protein
• 10g+ fiber
• Rich in magnesium, potassium, and phytoestrogens

Perfect for steady energy, digestive support, and hormone health.

Tip:

If you’re sensitive to gluten or want to boost fiber, swap the pasta for quinoa or a gluten-free lentil pasta.
And if you like extra creaminess, blend one cup of the soup and stir it back in — it gives a rich texture without dairy.

Serving Ideas

• Sprinkle with nutritional yeast or vegan parmesan
• Pair with a slice of whole-grain sourdough
• Add a drizzle of olive oil or a spoonful of pesto on top for extra flavor

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Grab my free Midlife Metabolism Reset Guide to simplify healthy eating and balance hormones — one nourishing bowl at a time.

Hearty Crockpot Minestrone Soup (Plant-Based & Midlife Friendly)

This easy crockpot minestrone soup is a wholesome, plant-based dinner packed with fiber, protein, and flavor — perfect for midlife metabolism and hormone balance.

Author: Kristine Roberson

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Prep Time 30 mins Cook Time 300 mins Total Time 5 hrs 30 mins Difficulty: Beginner Servings: 8 Calories: 220

Ingredients

Servings

• 1 tbsp olive oil
• 1 medium yellow onion (diced)
• 3 cloves garlic (minced)
• 3 medium carrots (sliced)
• 2 stalks celery (sliced)
• 1 medium zucchini (chopped)
• 1 cup green beans (chopped)
• 14.5 oz canned diced tomatoes
• 15 oz canned kidney beans (rinsed and drained)
• 15 oz canned cannellini beans (rinsed and drained)
• 1 cup uncooked small pasta (like ditalini or elbow macaroni)
• 4 cups low-sodium vegetable broth
• 2 cups water
• 1 tsp dried basil
• 1 tsp dried oregano
• ¹⁄₂ tsp thyme
• ¹⁄₂ tsp red pepper flakes (optional)
• Salt and pepper to taste
• 2 cups chopped spinach or kale
• 1 tablespoons 1–2 fresh lemon juice

To Make:

Prep the base:

1. In a skillet, heat olive oil over medium heat. Add onion and garlic, sauté for 2–3 minutes until fragrant.

Add to the crockpot:

1. Transfer the onion and garlic to your slow cooker. Add carrots, celery, zucchini, green beans, diced tomatoes, both beans, vegetable broth, water, and seasonings.

Cook low and slow:

1. Cover and cook on low for 6–8 hours or high for 3–4 hours until vegetables are tender.

Add pasta and greens:

1. About 30 minutes before serving, stir in the pasta and spinach/kale. Continue cooking until pasta is tender.

Finish with freshness:

1. Just before serving, stir in lemon juice and adjust seasoning with salt and pepper to taste.

Nutrition Facts

Servings 8

Serving Size 2 cups

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Amount Per Serving

Calories 220kcal

% Daily Value *

Total Fat 4g7%

Saturated Fat 1g5%

Sodium 350mg15%

Potassium 820mg24%

Total Carbohydrate 38g13%

Dietary Fiber 11g44%

Sugars 6g

Protein 12g24%

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Calcium 100 mg

Iron 3 mg

Magnesium 65 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: vegan, crockpot, soup, minestrone