Vegan & Plant-Based Pastina Soup (Italian Penicillin Soup)

Introduction: A Vegan Twist on a Classic Comfort Food

Pastina Soup, also known as Italian Penicillin Soup, has been a staple of comfort food in Italian households for generations. Traditionally made with chicken broth and a variety of vegetables, this nourishing soup is often served to help cure colds and comfort the soul. However, if you’re following a plant-based or vegan lifestyle, there’s no need to miss out on this heartwarming dish.

In this recipe, we’ve transformed the classic Pastina Soup into a fully vegan, plant-based version that stays true to the comforting flavors while being kind to your health and the environment. Whether you’re under the weather, seeking something cozy for dinner, or simply craving a wholesome, flavorful meal, this soup is a perfect choice. It’s rich in vegetables, packed with nutrients, and easy to make with ingredients that are readily available.

This Vegan Pastina Soup will warm you from the inside out, offering not just comfort, but a nourishing bowl of plant-based goodness.

The History Behind Pastina Soup

Pastina, which translates to “little pasta” in Italian, is a tiny pasta variety traditionally used in soups. Pastina Soup has long been considered a remedy for colds and flu in Italian culture, often called the “Italian Penicillin” because of its healing properties. The simplicity of the soup and its nourishing ingredients are said to provide comfort and help soothe a sore throat or congestion.

For the vegan version, we’ve swapped out the chicken broth and chicken traditionally used in the soup for plant-based alternatives without losing any of the heartiness or depth of flavor. The inclusion of fresh herbs, vegetables, and a vegan broth makes this soup just as effective in healing the body and soothing the soul, while also being completely cruelty-free and plant-based.

Ingredients for Vegan Pastina Soup

This plant-based version of the classic soup uses wholesome, easily accessible ingredients to create a flavorful and comforting dish. Below is the list of ingredients for making Vegan Pastina Soup:

For the Soup Base:

  • 6 cups vegetable broth (preferably low-sodium for a healthier option)
  • 1 tablespoon olive oil (extra virgin is ideal for richness)
  • 1 medium yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 2 large carrots, peeled and diced
  • 2 celery stalks, chopped
  • 1 medium zucchini, diced
  • 1 cup baby spinach (or kale for added nutrition)
  • 1 cup canned diced tomatoes, drained (for a little acidity and depth)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1/2 teaspoon turmeric (optional, for its anti-inflammatory properties)
  • 1/2 teaspoon black pepper (to taste)
  • 1 tablespoon tamari or soy sauce (for umami flavor)
  • 1 tablespoon nutritional yeast (optional, for a cheesy, nutty flavor)

For the Pastina:

  • 1 cup pastina (or any tiny pasta, such as orzo or stelline—make sure it’s vegan, as some pastas contain eggs)
  • 1 tablespoon fresh parsley, chopped (for garnish)

For Optional Add-ins:

  • 1/2 cup cooked chickpeas (for extra protein and texture)
  • 1/2 cup frozen peas (for added vegetables and sweetness)

Instructions for Making Vegan Pastina Soup

Follow these simple steps to make this hearty and flavorful vegan Pastina Soup:

Step 1: Prepare Your Ingredients

Start by gathering and preparing all your ingredients. Chop the vegetables (onion, garlic, carrots, celery, zucchini) into bite-sized pieces. This will help the soup cook evenly and quickly.

For the pastina, measure out 1 cup of the tiny pasta (or any small vegan-friendly pasta of your choice). If you like to include extra vegetables or plant-based protein, now is the time to measure out any additional ingredients like cooked chickpeas or frozen peas.

Step 2: Heat the Olive Oil

In a large soup pot, heat 1 tablespoon of olive oil over medium heat. Once the oil is hot, add the chopped onion and garlic. Sauté for about 3-4 minutes or until the onions become translucent and the garlic is fragrant.

Step 3: Add the Vegetables

Add the diced carrots, celery, and zucchini to the pot. Stir the mixture for about 5 minutes until the vegetables soften slightly.

Step 4: Add the Broth and Seasonings

Pour in the 6 cups of vegetable broth and add the diced tomatoes. Stir in the dried oregano, thyme, basil, and turmeric (if using). Season with black pepper to taste, and add the tamari (or soy sauce) for extra depth of flavor. If you like, sprinkle in a tablespoon of nutritional yeast for a cheesy, savory note.

Bring the soup to a gentle boil over medium-high heat. Once it starts boiling, reduce the heat to a simmer.

Step 5: Add the Pastina

Once the soup is simmering, add the pastina to the pot. Stir the pasta in and allow the soup to cook for about 7-10 minutes until the pasta is tender. Stir occasionally to ensure the pasta doesn’t stick to the bottom.

Step 6: Add Greens and Optional Ingredients

Once the pasta is cooked, add the baby spinach (or kale) and any optional ingredients like chickpeas or frozen peas. Let the soup simmer for another 3-5 minutes, allowing the greens to wilt and the peas to heat through.

If you prefer a thicker soup, you can blend part of the soup with an immersion blender, or mash some of the vegetables to create a creamy base.

Step 7: Taste and Adjust Seasoning

Taste the soup and adjust the seasoning as needed. Add more salt, pepper, or tamari to taste. If you want a richer flavor, you can also add a little more nutritional yeast.

Step 8: Serve and Garnish

Ladle the soup into bowls, and garnish with fresh parsley for a pop of color and freshness. Serve hot and enjoy this heartwarming, vegan-friendly version of the classic Italian penicillin soup.

Nutritional Information for Vegan Pastina Soup

This Vegan Pastina Soup is not only a comforting dish but also packed with nutritious ingredients that promote health and wellness. Here’s a breakdown of the nutritional value for each serving (assuming this recipe makes 6 servings):

Nutritional Information (per serving):

  • Calories: 120 kcal
  • Total Fat: 4g
  • Saturated Fat: 0.5g
  • Carbohydrates: 18g
  • Fiber: 4g
  • Sugars: 4g
  • Protein: 4g
  • Sodium: 500mg
  • Vitamin A: 150% of Daily Value
  • Vitamin C: 25% of Daily Value
  • Iron: 10% of Daily Value
  • Calcium: 6% of Daily Value

SmartPoints (WW):

For those following the WW program, this Vegan Pastina Soup is a low-point meal:

  • Green Plan: 2 SmartPoints per serving
  • Blue Plan: 2 SmartPoints per serving
  • Purple Plan: 1 SmartPoint per serving

This makes the soup a great choice for those following the WW program, as it provides a healthy, filling, and flavorful meal without adding too many points to your daily budget.

Health Benefits of Vegan Pastina Soup

1. Rich in Vegetables

This soup is packed with a variety of vegetables, including carrots, celery, zucchini, and spinach. These ingredients are excellent sources of vitamins, minerals, and fiber, which promote overall health and aid in digestion.

2. Low in Fat

By using olive oil sparingly and omitting heavy creams or fats, this vegan version of Pastina Soup is low in fat, making it a heart-healthy choice for those monitoring their fat intake.

3. Protein-Packed

With the addition of chickpeas (optional), this soup offers a good amount of plant-based protein. Chickpeas are not only a great protein source but also rich in fiber and essential nutrients like folate and iron.

4. Anti-Inflammatory Ingredients

The addition of turmeric and garlic offers anti-inflammatory benefits, helping to support your immune system, especially during cold and flu season.

Final Thoughts: Why You’ll Love Vegan Pastina Soup

This Vegan Pastina Soup is the perfect bowl of comfort for both the body and the soul. With its nutritious ingredients and rich flavors, it’s a fantastic meal for any occasion. Whether you’re looking for a quick dinner or need something comforting when you’re not feeling your best, this soup will always hit the spot. Plus, with its low-calorie, plant-based goodness, it’s a meal you can enjoy guilt-free, making it perfect for those following a vegan, low-fat, or WW lifestyle.

Enjoy this hearty, soothing, and wholesome soup that’s both nourishing and filling, and share it with your friends and family to spread the warmth and love. Happy cooking!