Welcome to a comforting and nourishing recipe for High Protein Minestrone Soup (Gluten-Free)! This delicious Italian-inspired dish combines hearty vegetables, lean protein, and gluten-free pasta, making it perfect for those seeking a filling, healthy, and gluten-free meal. Whether you’re a fan of soups or on a quest to find more high-protein meals, this High Protein Minestrone Soup will satisfy both your hunger and taste buds.
Introduction
Minestrone Soup is a traditional Italian staple, known for its rich flavors and hearty ingredients. But what makes this version truly unique is its high protein content, making it ideal for fitness enthusiasts and anyone looking to up their protein intake without sacrificing taste. Loaded with Italian spices, ground turkey, kidney beans, and chickpeas, this High Protein Minestrone Soup is not only gluten-free but also packed with nutrients. Its comforting nature makes it a go-to recipe for any season, particularly on those chilly evenings when you crave something warm and filling.
Looking for more Italian-inspired, protein-rich meals? You might enjoy Ultimate Cowboy Casserole Cornbread or Sausage Balls with Red Lobster Mix, which are also perfect for gluten-free diets!
Ingredients for High Protein Minestrone Soup
Here’s what you’ll need to create this scrumptious High Protein Minestrone Soup:
- 1 tbsp. olive oil
- 1 1/2 cups carrots (sliced, about 3 medium carrots)
- 1 1/2 cups celery (sliced, about 3 stalks)
- 1 small onion (chopped, about 1 cup)
- 1 tbsp. garlic (minced, about 3 cloves)
- 1 lb. lean Italian ground turkey
- 6 cups organic chicken broth
- 1 can diced tomatoes (15 oz.)
- 1 can tomato sauce (8 oz.)
- 1 1/2 cups kidney beans (rinsed and drained)
- 1 1/2 cups chickpeas (rinsed and drained)
- 3 tbsp. fresh parsley (or 1 tbsp. dried parsley)
- 1 1/2 tsp. dried basil
- 1 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1/2 tsp. sea salt (more to taste)
- 1/2 tsp. black pepper
- 1 cup gluten-free pasta shells or macaroni
Feel free to make substitutions based on your dietary needs. For example, you can swap turkey for ground chicken or beef, and use vegetable broth instead of chicken broth to make it vegetarian.
How to Make High Protein Minestrone Soup – Step by Step
Step 1: Sauté the Vegetables
In a large saucepan or stockpot, heat olive oil over medium heat. Add the sliced carrots, celery, and chopped onion. Cook for 2-3 minutes until the onion becomes translucent.
Step 2: Brown the Turkey
Next, add the minced garlic and lean Italian ground turkey to the pot. Cook until the turkey is browned and no longer pink, stirring occasionally to break it into smaller pieces.
Step 3: Build the Soup Base
Add the chicken broth, diced tomatoes, tomato sauce, kidney beans, chickpeas, and seasonings (parsley, basil, oregano, thyme, salt, and pepper). Stir everything together and bring the mixture to a simmer.
Step 4: Simmer and Add Pasta
Lower the heat and let the soup simmer for about 20 minutes, allowing the flavors to meld. Add the gluten-free pasta and cook for another 7-8 minutes, or until the pasta is al dente.
Step 5: Serve and Enjoy
Serve hot with your choice of garnish, such as freshly grated parmesan, a squeeze of lemon, or red pepper flakes for a little heat. This soup pairs beautifully with a slice of gluten-free bread or a simple green salad.
Helpful Tips for High Protein Minestrone Soup
- Fresh Herbs: If you can, use fresh herbs like basil and parsley. They elevate the soup’s flavors significantly.
- Pasta Cooking Tip: Cook the gluten-free pasta separately if you plan to store leftovers, as gluten-free pasta can become mushy when reheated.
- Extra Protein: Want to increase the protein even more? Add an additional can of chickpeas or kidney beans.
Cooking Tips for the Best High Protein Minestrone Soup
- Slow Simmering: Letting the soup simmer on low for longer than 20 minutes can help deepen the flavors, especially if you’re using dried herbs.
- Best Equipment: Use a heavy-bottomed pot or stockpot for even cooking and to prevent burning at the bottom. Non-stick or stainless steel pans are great choices.
Serving Suggestions for High Protein Minestrone Soup
This High Protein Minestrone Soup pairs perfectly with:
- Gluten-Free Garlic Bread for a crispy side.
- A refreshing Caesar Salad or Mixed Greens Salad with a light vinaigrette to complement the rich flavors of the soup.
- For beverages, serve it with a glass of red wine or sparkling water with lemon for a balanced meal.
Nutritional Information for High Protein Minestrone Soup
This soup is packed with nutrition while being dairy-free and gluten-free. Here’s why you should try this healthy and delicious recipe:
- Calories: 398 per serving
- Protein: 29g
- Carbohydrates: 50g
- Fat: 10g
- Fiber: 9g
- Iron: 6mg
Storage and Leftovers for High Protein Minestrone Soup
This soup is perfect for meal prep! Store any leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
To reheat, simply warm it on the stove over low heat, stirring occasionally. If the pasta has absorbed too much liquid, you can add a bit of extra broth or water to adjust the consistency.
Frequently Asked Questions (FAQs) for High Protein Minestrone Soup
1. Can I make this soup vegetarian?
Yes, you can substitute the ground turkey with more beans or lentils and use vegetable broth instead of chicken broth.
2. What type of gluten-free pasta should I use?
Any gluten-free pasta works well, but gluten-free shells or macaroni are perfect for this soup.
3. How can I increase the spice level?
For those who like a spicier soup, add red pepper flakes or a dash of hot sauce while the soup is simmering.
4. Can I use fresh tomatoes instead of canned?
Absolutely! Use about 3-4 fresh tomatoes, diced, in place of the canned diced tomatoes.
Related Recipes for High Protein Minestrone Soup Lovers
- Ultimate Cowboy Casserole Cornbread – A Hearty Meal
If you love hearty meals packed with protein, this casserole is a must-try. It’s a gluten-free and delicious alternative to traditional comfort foods. - Sausage Balls Recipe with Red Lobster Mix – Easy & Tasty
Another gluten-free, high-protein option, perfect for a quick snack or party appetizer!
Conclusion
We hope you enjoy this High Protein Minestrone Soup (Gluten-Free) as much as we do! It’s the perfect balance of flavor and nutrition, and it’s easy to customize to your preferences. Try it out and let us know how it turns out! Don’t forget to share your personal variations in the comments below. Enjoy!
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High Protein Minestrone Soup (Gluten Free) – Healthy Recipe
Description
Welcome to a comforting and nourishing recipe for High Protein Minestrone Soup (Gluten-Free)! This delicious Italian-inspired dish combines hearty vegetables, lean protein, and gluten-free pasta, making it perfect for those seeking a filling, healthy, and gluten-free meal. Whether you’re a fan of soups or on a quest to find more high-protein meals, this High Protein Minestrone Soup will satisfy both your hunger and taste buds.
Ingredients
- 1 tbsp. olive oil
- 1 1/2 cups carrots (sliced, about 3 medium carrots)
- 1 1/2 cups celery (sliced, about 3 stalks)
- 1 small onion (chopped, about 1 cup)
- 1 tbsp. garlic (minced, about 3 cloves)
- 1 lb. lean Italian ground turkey
- 6 cups organic chicken broth
- 1 can diced tomatoes (15 oz.)
- 1 can tomato sauce (8 oz.)
- 1 1/2 cups kidney beans (rinsed and drained)
- 1 1/2 cups chickpeas (rinsed and drained)
- 3 tbsp. fresh parsley (or 1 tbsp. dried parsley)
- 1 1/2 tsp. dried basil
- 1 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1/2 tsp. sea salt (more to taste)
- 1/2 tsp. black pepper
- 1 cup gluten-free pasta shells or macaroni
Feel free to make substitutions based on your dietary needs. For example, you can swap turkey for ground chicken or beef, and use vegetable broth instead of chicken broth to make it vegetarian.
Instructions
Step 1: Sauté the Vegetables
In a large saucepan or stockpot, heat olive oil over medium heat. Add the sliced carrots, celery, and chopped onion. Cook for 2-3 minutes until the onion becomes translucent.
Step 2: Brown the Turkey
Next, add the minced garlic and lean Italian ground turkey to the pot. Cook until the turkey is browned and no longer pink, stirring occasionally to break it into smaller pieces.
Step 3: Build the Soup Base
Add the chicken broth, diced tomatoes, tomato sauce, kidney beans, chickpeas, and seasonings (parsley, basil, oregano, thyme, salt, and pepper). Stir everything together and bring the mixture to a simmer.
Step 4: Simmer and Add Pasta
Lower the heat and let the soup simmer for about 20 minutes, allowing the flavors to meld. Add the gluten-free pasta and cook for another 7-8 minutes, or until the pasta is al dente.
Step 5: Serve and Enjoy
Serve hot with your choice of garnish, such as freshly grated parmesan, a squeeze of lemon, or red pepper flakes for a little heat. This soup pairs beautifully with a slice of gluten-free bread or a simple green salad.
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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- Fresh Herbs: If you can, use fresh herbs like basil and parsley. They elevate the soup’s flavors significantly.
- Pasta Cooking Tip: Cook the gluten-free pasta separately if you plan to store leftovers, as gluten-free pasta can become mushy when reheated.
- Extra Protein: Want to increase the protein even more? Add an additional can of chickpeas or kidney beans.
