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.
Notes
- 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.