Soup season has arrived, and I love making my easy, healthy, spicy minestrone soup recipe. One question I am asked whenever I make this is whether my vegan minestrone soup recipe is gluten-free. Well, this easy minestrone soup recipe is gluten-free and just as delicious too. I pack in many classic flavor good-for-you ingredients into this amazing soup recipe.
This spicy vegan minestrone soup is the ultimate cozy comfort food for soup season! It’s packed with hearty vegetables, gluten-free pasta, and warming spices, making it a nourishing meal you’ll want to make again and again.
I chose avocado oil for this vegan minestrone soup because I love cooking with avocado oil. You can read all about the amazing health benefits of avocado oil here.
I created this healthy minestrone soup recipe using gluten-free pasta, but if you typically eat regular pasta, substitute it with regular pasta. The brand of gluten-free pasta I prefer in this recipe is Jovial gluten-free elbow pasta.
Jump to:
- 💖 Why You'll Love This Vegan Minestrone Soup Recipe?
- 🍲 Simple & Easy Healthy Vegan Minestrone Soup Recipe
- 🥣 Ingredients You Need for Vegan Minestrone Soup Recipe
- ⭐️ Top Tip
- 🫘 Kidney Beans Health Benefits
- 🍅 Health Benefits of Tomatoes
- 👩🍳 Instructions
- 🧡 How to Make a Vegan Minestrone Soup Recipe
- 📖 Recipe
- 💙 Substitutions
- 🥚 Healthy Food Swaps Guide
- 🍴 Variations
- 🍽️ Serving Suggestions
- ❄️ Storage for Healthy Minestrone Soup
- ⭐️ Pro Nutrition Tip
- 🍳 Equipment
- My Favorite Dutch Oven
- 🤔 ⁉️ FAQ - Common Questions
- 😀 Enjoy This Easy, Healthy Vegan Minestrone Soup Recipe!
- ❤️ You Might Also Love These
- 🤲 Pairing
- Beauty Nutrition Index Cookbook!
- 📚 References
- 💬 Comments
💖 Why You'll Love This Vegan Minestrone Soup Recipe?
- High Fiber - All the veggies make this a fiber rich soup that your gut will love.
- Antioxidant Rich - Tomatoes are full of lycopene, an antioxidant that protects from UV damage, oxidative stress, and inflammation.
- Gluten-Free - Gluten-free noodles make this minestrone soup celiac friendly.
🍲 Simple & Easy Healthy Vegan Minestrone Soup Recipe
So, there are two-star ingredients in this quick and healthy minestrone soup recipe. Kidney beans and tomatoes. These two ingredients make this easy gluten-free soup not only flavorful but also packed with nutrients that your body needs.
🥣 Ingredients You Need for Vegan Minestrone Soup Recipe
- Gluten-Free Pasta - I prefer elbow macaroni pasta, but feel free to use gluten-free penne in this healthy minestrone soup.
- Green Beans - Homemade vegetable soup is not complete without a handful of fresh green beans.
- Kidney Beans - This classic soup recipe needs kidney beans for extra protein, fiber, and a delicious creamy texture that you bite into with each tasty spoonful.
- Tomatoes - Canned fire-roasted and crushed tomatoes are perfect in this vegan minestrone soup recipe.
- Carrots - Please don't leave out the carrots, because they add a natural sweetness to the soup that perfectly balances out the spice in the spicy minestrone soup recipe.
- Celery - A classic base ingredient necessary to any good soup recipe.
- Garlic - I like 3 cloves of garlic, but feel free to adjust if you like more or less
- Spices - I chose a combination of dried thyme, oregano, salt, pepper, and cayenne pepper to make this a spicy minestrone soup recipe. If you don't like spicy, omit the cayenne pepper.
See the recipe card for quantities.
⭐️ Top Tip
Make a big batch and save leftovers for easy, healthy meals all week long. Meal prep magic!
🫘 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 are 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
🍅 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 protect the skin from UV damage, including wrinkles, age spots, and fine lines.
Cooking tomatoes actually increases lycopene absorption. In addition, tomatoes are also high in potassium, which helps keep your electrolytes in balance. You can read more about the full nutritional report on tomatoes here.
Tomato Key Nutrients
Antioxidants | Vitamin C | Flavanones | Flavanols | Carotenoids | Lycopene | Lutei | Zeaxanthin | Beta-carotene
👩🍳 Instructions
So how did I make a healthy soup recipe still tasty soup? Follow the instructions below. This recipe also comes together quickly in under 30 minutes.
- In a large soup pot, heat 2 tablespoons of 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.
- Add in the remaining 1 tablespoon of avocado oil, and garlic. Cook for an additional 1 minute.
- Add the vegetable broth, tomatoes, oregano, thyme, black pepper, cayenne pepper, and salt. Cook for 5 more minutes.
- 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.
🧡 How to Make a Vegan Minestrone Soup Recipe
Learn how easy it is to make a delicious vegan and gluten-free minestrone soup recipe. I have made this recipe two ways, one with the tomatoes and one without tomatoes. It is optional if you are used to having a minestone soup with tomatoes.
📖 Recipe
Vegan Minestrone Soup Recipe
Equipment
Ingredients
- 3 tablespoons avocado oil
- 1 yellow onion, white (Diced)
- 3 carrots (Diced)
- 2 stalks celery (Diced)
- 6 cups broth, vegetable
- 1 ½ cup pasta, gluten-free (Penne or elbow macaroni)
- 1 cup red kidney beans (Rinsed and drained)
- 1 teaspoon oregano, dried
- 3 cloves garlic, fresh (Minced)
- 1 cup green beans (Trimmed and cut into ½ inch pieces)
- 1 bell pepper, green (Diced)
- 1 teaspoon thyme, dried
- 1 teaspoon sea salt
- ½ teaspoon black pepper, ground
- ⅛ teaspoon cayenne pepper
Optional Ingredients:
- 1 28-ounce can tomatoes, fire-roasted
- 1 15-ounce can tomatoes, crushed
Instructions
- In a large soup pot, heat 2 tablespoons of 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.
- Add in the remaining 1 tablespoon of avocado oil, and garlic. Cook for an additional 1 minute.
- Add the vegetable broth, tomatoes, oregano, thyme, black pepper, cayenne pepper, and salt. Cook for 5 more minutes.
- 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.
Video
NUTRITION
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
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💙 Substitutions
Making a healthy minestrone soup recipe is a personal preference in terms of dietary needs. Check out some easy substitutions and variations to customize this recipe to your liking.
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- Oil - Swap avocado or olive oil with coconut oil or vegetable oil.
- Vegetable Broth - Use low-sodium broth for a lighter option.
- Pasta - Substitute gluten-free pasta with quinoa, brown rice, or chickpea pasta for more protein.
- Beans - Replace red kidney beans with white beans, chickpeas, or black beans.
- Spice Level - Adjust cayenne pepper for more or less heat.
🥚 Healthy Food Swaps Guide
Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.
🍴 Variations
Here are a few variations for my spicy minestrone soup.
- Protein Boost - Add plant-based sausage or tofu for extra protein.
- Leafy Greens - Stir in spinach, kale, or Swiss chard at the end for added nutrients.
- Creamy Version - Mix in coconut milk or cashew cream for a richer texture.
- Grain Swap - Replace pasta with cooked barley, farro, or rice.
🍽️ Serving Suggestions
- Pair with gluten-free biscuits or crusty bread for dipping.
- Top with nutritional yeast or vegan Parmesan for extra flavor.
- Serve alongside a fresh green salad for a balanced meal.
❄️ Storage for Healthy Minestrone Soup
- Refrigerator - Store leftovers in an airtight container for up to 4 days.
- Freezer - Freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating - Warm on the stovetop over medium heat or microwave until hot. Add a splash of broth if needed.
⭐️ Pro Nutrition Tip
This soup is rich in fiber, plant-based protein, and antioxidants. Pair it with a vitamin C-rich side, like a citrus salad, to enhance iron absorption from the beans.
🍳 Equipment
I like to use a Dutch oven for making a big batch of this comforting healthy minestrone soup. Some other equipment needed for making this recipe is listed below.
- Large soup pot or Dutch oven.
- Sharp knife and cutting board.
- Ladle for serving.
- Measuring cups and spoons.
the best
My Favorite Dutch Oven
Not only is this Dutch oven pretty to look at, but the enameled cast iron is great to broil, bake, roast, and make delicious soups in.
🤔 ⁉️ FAQ - Common Questions
These FAQs should help address any common concerns or questions you may have about making your healthy minestrone soup recipe.
Can I Make This Soup Ahead Of Time?
Yes! It tastes even better the next day as the flavors meld together.
How Do I Prevent The Pasta From Getting Mushy?
Cook the pasta separately and add it just before serving if you plan to store leftovers.
Is This Soup Spicy?
It has a mild kick from cayenne pepper, but you can easily adjust the spice level to your preference.
Can I Make This Soup Oil-Free?
Yes, sauté the vegetables in vegetable broth instead of oil.
What Other Beans Can I Use?
White beans, black beans, or chickpeas are great alternatives.
Enjoy this flavorful, nutrient-packed soup any time of the year! Perfect for meal prepping or sharing with family and friends.
😀 Enjoy This Easy, Healthy Vegan Minestrone Soup Recipe!
Did you try out my easy and healthy gluten-free vegan minestrone soup recipe for a delicious spring lunch idea? If you share a picture of your spicy minestrone soup, be sure to tag me.
You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
❤️ You Might Also Love These
Looking for other vegan recipes like this? Try these:
🤲 Pairing
These are my favorite recipes to serve with this healthy minestrone soup recipe:
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📚 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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