Every time spring arrives, I think of making my gluten-free minestrone soup. One question I am asked whenever I make this, is minestrone soup gluten-free? Well, this easy minestrone soup recipe is gluten-free and just as delicious too. I pack in many good-for-you ingredients into this amazing soup recipe.
I chose to use avocado oil because I love cooking with avocado oil. You can read all about the amazing health benefits of avocado oil here. I created this recipe using gluten-free pasta, but if you typically eat regular pasta, feel free to substitute it with regular pasta. The brand of gluten-free pasta I prefer in this recipe is Jovial gluten-free elbow pasta.
So, there are two star ingredients in this minestrone soup recipe. Kidney beans and tomatoes. These two ingredients make this soup not only flavorful but also packed with nutrients that your body needs.
KIDNEY BEANS HEALTH BENEFITS
I often recommend beans to be included in a healthy diet due to their high nutritional profile. Beans are a wonderful source of complex carbohydrates. In addition, they provide protein, as well as vitamins and minerals to support a healthy body.
Above all, they are remarkable for repairing your skin, keeping your bowels regular with prebiotic fiber, and superb at regulating cellular growth within the colon. Prebiotic fiber ferments within the colon forming short-chain fatty acids (SCFA). These short-chain fatty acids, including butyrate, acetate, and propionate, have been linked to a reduction in the risk of colon cancer by improving your colon health (1, 2).
Studies have shown that people who eat diets higher in fiber control their weight management easier because it keeps people fuller longer, thus less overeating (3). Beans are also excellent for controlling spikes in blood sugar. So, that is a few reasons why I chose to add kidney beans to this minestrone soup recipe.
KIDNEY BEANS KEY NUTRIENTS
Protein| Fiber| Iron |Manganese |Folate |Potassium |Copper |Vitamin K1 |Molybdenum | B vitamins
TOMATO KEY NUTRIENTS
Antioxidants | Vitamin C | Flavanones |Flavanols |Carotenoids |Lycopene| Lutein |Zeaxanthin | Beta-carotene
HEALTH BENEFITS OF TOMATOES
Eating tomatoes helps protect the skin through its photo-protective benefits. For example, tomatoes are high in lycopene, and beta-carotene helps defend the skin from UV damage, including wrinkles, age spots, and fine lines. Cooking tomatoes actually increase lycopene absorption. In addition, tomatoes also are high in potassium, which helps keep your electrolytes in balance. You can read more about the full nutritional report on tomatoes here.Print
ENJOY THIS MINESTRONE SOUP RECIPE!
Did you try out my gluten-free minestrone soup recipe for a springtime meal? Let me know in the comments below. Meanwhile, connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
- Roy CC, Kien CL, Bouthillier L, Levy E. Short-chain fatty acids: ready for prime time? Nutr Clin Pract. 2006 Aug;21(4):351-66. doi: 10.1177/0115426506021004351. PMID: 16870803.
- Havenaar R. Intestinal health functions of colonic microbial metabolites: a review. Benef Microbes. 2011 Jun;2(2):103-14. doi: 10.3920/BM2011.0003. PMID: 21840809.
- Jovanovski E, Mazhar N, Komishon A, Khayyat R, Li D, Blanco Mejia S, Khan T, L Jenkins A, Smircic-Duvnjak L, L Sievenpiper J, Vuksan V. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2020 Feb 1;111(2):471-485. doi: 10.1093/ajcn/nqz292. PMID: 31897475.