Vegan Italian Wedding Soup Recipe
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Vegan Italian wedding soup, an easy Neapolitan soup made with fregola pasta / couscous, spinach and plant based sausage meatballs in a light and savory homemade broth. It’s hearty, comforting, delicious, egg-free and dairy-free.
What is Vegan Italian Wedding Soup?
As the Italians would call it “Minestra Maritata” or “married soup of Spinaci, Fregola e Polpette in Brodo. Basically homemade broth, Sardinian couscous pasta, spinach or escarole and little meatballs that have all married in the soup. The name refers to the marriage of flavors that yields an exceptionally delicious soup. Unlike wedding cookies, the Italian wedding soup has nothing to do with actual weddings.
The Fregola Pasta
Hand rolled and toasted Sardinian couscous is the classic pasta shape used in this soup. Must be cooked in the broth in order to absorb its flavor but also to help naturally thicken it slightly. It’s fun to eat and has a lightly nutty aroma which distinguishes it from a regular pasta. Alternatively other small pasta shapes can be used like acini de pepe, ditalini, orzo, mini gnocchi or pearled couscous. Feel free to swap with gluten-free pasta if need be.
The Broth
A light savory homemade broth is best here if the time affords it, I use the meatless recipe from this veggie noodle soup. Otherwise just use a store bought low sodium vegetable broth or vegetable bouillon dissolved in hot water (ratio: 1 teaspoon bouillon : 1 cup hot water).
Ingredient Notes + Tips
- Spinach – I love using baby spinach here as it wilts so quickly, has a mild flavor and packs tons of nutrition. Escarole / endive or kale can be used instead, keep in mind those are more bitter greens.
- Herbs – Although I used a homemade broth I still added rosemary, bay and thyme to boost up the soup flavor. You can get really nice flavor from just a sprig rosemary, I happened to have a little bit of everything that say so I used some.
- Carrot – Peel and grate is my favorite way to add carrots to soups lately. You get that mild sweetness in the broth but also a deeper golden color that is just so appetizing in my opinion.
- The “vegan meatballs” – Nothing fancy but super delicious! I used Beyond Italian sausage shape into tiny meatballs “polpette” and pan fried until golden. Hold off adding them to the soup until serving so they hold their crisp exterior and soft center.
- Nutritional Yeast – It’s optional but I like to add it to most soups for nutrition and umami flavor, instead of a parmesan rind. If you haven’t already, I definitely recommend adding it to your pantry staples.
- Storage & Reheating – As this soup is all about the marriage of flavors, it can be refrigerated up to 5 days and reheated gently on the stovetop. You can expect it to taste better with each passing day. Store leftover “meatballs” in a separate container so they don’t get soggy in the broth, better yet just make them as you intend to serve for the ultimate texture.
Soups + Stews
- Best Minestrone Soup
- Mushroom Stew
- Ribollita
- Creamy Mushroom Soup
- Zuppa Toscana
- Pasta e Ceci
- White Bean Soup
- Tuscan Tomato Soup.
how to make vegan Italian wedding soup
Vegan Italian Wedding Soup
Ingredients
- 8 cups vegetable stock low sodium
- 1 carrot peeled and grated
- 1 sprig rosemary
- 5 sprigs thyme
- 2 bay leaves
- 3 cups baby spinach + more
- 1 cup fregola pasta
- 3-4 links vegan Italian sausage (I used Beyond meat links)
- Olive oil as needed
- S & P to taste
- 2 tbsp nutritional yeast (optional)
Instructions
- Preheat a heavy bottom soup pot. Add a light drizzle of olive oil (or veggie stock) and sautee the grated carrot for a few minutes.1 carrot
- Add the rosemary, bay leaf, thyme, nutritional yeast and pour in the veggie broth. Bring to a simmer, cover with a lid and cook for 15 minutes to concentrate the flavors. Taste and adjust seasonings with a pinch of sea salt to taste.8 cups vegetable stock, 1 sprig rosemary, 2 bay leaves, 2 tbsp nutritional yeast, 5 sprigs thyme
- Turn up the heat a little bit so the broth is at a boiling point. Add the fregola couscous and stir well. Cook for 15 to 18 minutes as instructed on the package. (Pearled couscous can be used instead of fregola if need be).1 cup fregola pasta
- Once the pasta is al dente adjust seasonings with salt and pepper. Add the baby spinach and stir to immerse under the broth. Turn off the heat and cover with the lid for the steam to wilt the spinach while you work on the “meatballs”.3 cups baby spinach + more, S & P to taste
Make the Vegan Meatballs
- Cut each sausage into 6 pieces and roll into a "meatball". Preheat a cast iron skillet with a lug of olive oil and pan sear the “meatballs” until golden all over. Transfer to a plate lined with paper towels.3-4 links vegan Italian sausage, Olive oil as needed
- Ladle the soup into bowls and serve with the sausage meatballs on top, freshly cracked black pepper or red chili flakes.
Notes
- Spinach - I love using baby spinach here as it wilts so quickly and packs tons of nutrition. Escarole or endive can be used instead, keep in mind it is a more bitter green.
- Herbs - Although I used a homemade broth I still added rosemary, bay and thyme to boost up the soup flavor. You can get really nice flavor from just a sprig rosemary, I happened to have a little bit of everything that say so I used some.
- Carrot - Peel and grate is my favorite way to add carrots to soups lately. You get that mild sweetness in the broth but also a deeper golden color that is just so appetizing in my opinion.
- The "vegan meatballs" - Nothing fancy but super delicious! I used Beyond Italian sausage shape into tiny meatballs "polpette" and pan fried until golden. Hold off adding them to the soup until serving so they hold their crisp exterior and soft center.
- Nutritional Yeast - It's optional but I like to add it to most soups for nutrition and umami flavor, instead of a parmesan rind. If you haven't already, I definitely recommend adding it to your pantry staples.
- Storage & Reheating - As this soup is all about the marriage of flavors, it can be refrigerated up to 5 days and reheated gently on the stovetop. You can expect it to taste better with each passing day. Store leftover "meatballs" in a separate container so they don't get soggy in the broth, better yet just make them as you intend to serve for the ultimate texture.
Nutrition
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Hi, I just made this vegan version of Italian wedding soup with fregula and it is so delicious! I don’t usually mess with ingredients, but I couldn’t help adding onion, garlic and celery. I added the nutritional yeast as well as the mini meatballs….this will be lunch for the rest of the week!
Finally ordered some fregula couscous and happy to report this is our new favorite Sunday soup. It’s delicious and beautiful and the kids really love this pasta shape, so much fun! Highly recommend with or without the vegan meatballs.