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Minestrone Soup (Gluten-Free, Vegan)

The perfect combination of veggies, beans, pasta, and seasonings come together in this better-than-classic Minestrone Soup that can be easily modified for gluten-free and vegan diets.

Prep: 15 minsCook: 30 minsTotal: 45 mins
Servings: Serves 6

Ingredients

  • 2 tablespoons olive oil or avocado oil
  • ½ large white or yellow onion, diced
  • 7 cloves garlic, peeled and minced
  • 2 celery ribs, diced
  • 2 medium carrots, peeled and diced
  • 1 cup (4 oz) mushrooms, sliced
  • 1 medium zucchini, diced
  • 1 (28-ounce) can crushed tomatoes
  • 4 cups water or vegetable broth
  • 1 (14-ounce) can red kidney beans, drained and rinsed
  • 1 tablespoon dry Italian seasoning*
  • ½ teaspoon sea salt (plus more to taste)
  • ¼ teaspoon black pepper (plus more to taste)
  • 4 ounces (1 cup) dry pasta of choice, gluten-free if needed, cooked al dente**
  • ¼ cup chopped fresh parsley (optional)
  • Fresh grated Parmesan cheese (optional)

Instructions

Stovetop Directions:

  1. In a large saucepan, pot, or Dutch oven over medium heat, heat the oil. Add onion, garlic, celery, carrots, and mushrooms; sauté for 5 minutes.
  2. Add zucchini, crushed tomatoes, water or broth, kidney beans****, Italian seasoning, salt, and pepper. Bring soup to a boil.
  3. Reduce heat to low to maintain a steady simmer. Place lid on the pot and cook 20-25 minutes or until the carrots and celery are tender.
  4. While the soup is simmering, bring a pot of water to a boil. When water boils, add the pasta and cook until pasta is al dente. Drain pasta and set aside until ready to serve the soup.***
  5. Remove from heat. If you reserved the beans for adding later, add them here (see note below). Taste and season with additional salt and pepper as needed.
  6. Add cooked pasta to bowls then ladle soup over pasta. Garnish servings with parsley and Parmesan cheese, if desired.

Instant Pot Directions:

  1. Select ‘Saute’ function. Add oil. When oil is hot, add onions, garlic, celery, carrots, and mushrooms. Cook, stirring occasionally, until veggies start to soften, about 5 minutes.
  2. Add zucchini, crushed tomatoes, water (or broth), kidney beans****, Italian seasoning, salt, and pepper. Lock lid into place and flip valve to ‘sealing’ position. Cook under high pressure for 12 minutes.
  3. When cooking time is up, allow for 5-10 minutes of natural pressure release before flipping valve to ‘venting’ position to release residual steam.
  4. If you reserved the beans for adding later, stir them in here (see beans note below). Add cooked pasta to bowls then ladle soup over pasta. Garnish servings with parsley and cheese, if desired.

Notes

*In place of Italian seasoning, you can use a mix of 1 teaspoon dried basil, 1 teaspoon dried oregano, and 1/2 teaspoon dried rosemary

**Use your favorite regular, gluten-free, or grain-free pasta, depending on your needs; for gluten-free and grain-free, we like Jovial (made from cassava root) or Banza (made from chickpeas). Cook until al dente, just until tender but still chewy (slightly undercooked).

***For best results, place the cooked pasta in bowls and ladle soup over top rather than adding the pasta to the pot of soup. This prevents the pasta from becoming too soft and mushy.

****If you like your beans a little firmer, reserve them and stir them in at the very end. 

Nutrition Information

  • Serving Size: 1/6 recipe
  • Calories: 230
  • Fat: 5 g
  • (Sat Fat: 1 g)
  • Sodium: 507 mg
  • Carbohydrate: 38 g
  • (Fiber: 10 g
  • Sugar: 7 g)
  • Protein: 11g
  • Cholesterol: 0 mg

Dietary

© The Real Food Dietitians

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