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.
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Healthy & Easy Spring Minestrone Soup
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 10 servings 1x
- Diet: Gluten Free
Description
Every time spring arrives, I think of making my gluten-free minestrone soup. This nourishing soup is the perfect addition to a spring afternoon lunch.
Ingredients
- 3 tablespoons avocado oil
- 1 yellow onion, diced
- 3 carrots, diced
- 1 28-0unce can fire-roasted tomatoes
- 1 15-ounce can of crushed tomatoes
- 2 celery stalks, diced
- 6 cups of vegetable broth
- 1 1/2 cup gluten-free pasta of choice (penne or elbow macaroni)
- 1 cup red kidney beans, rinsed and drained
- 1 teaspoon dried oregano
- 3 cloves garlic, minced
- 1 cup green beans, trimmed and cut into 1/2 inch pieces
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/8 teaspoon cayenne pepper
Instructions
1. In a large soup pot heat 2 tablespoons avocado oil. Add the diced onions, carrots, green beans, and celery. Cook for 5 minutes over medium heat. The onions will soften and become translucent.
2. Add in the remaining 1 tablespoon of avocado oil, and garlic. Cook for an additional 1 minute.
3. Add the vegetable broth, tomatoes, oregano, thyme, black pepper, cayenne pepper, and salt. Cook for 5 more minutes.
4. Raise the heat to bring the soup to a boil. Then add in the pasta. Lower the heat to simmer and cook the pasta for 7-9 minutes, until al dente. Add in the canned beans. Cover the pot, remove from the heat, and let sit for 2 minutes. Serve or store to reheat for a meal the next day.
Notes
Rich in iron and potassium.
- Category: Soups
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 166
- Sugar: 6 grams
- Sodium: 830 mg
- Fat: 1.8 grams
- Saturated Fat: 0.4 grams
- Carbohydrates: 27.6 grams
- Fiber: 6.7 grams
- Protein: 9.8 grams
- Cholesterol: 0 mg
Keywords: gluten-free recipe, easy lunch recipe, cozy dinner recipe, soup recipe, minestrone soup
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
References:
- 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.
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