This Gluten-Free Vegan Minestrone Soup is warming, comforting, filling and very easy to make. It’s gut-friendly and packed full of colourful veg so you’ll ‘eat the rainbow’ with this soup.
Serve with Gluten-Free Vegan Nutty Bread for a filling meal.
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Allergy Information – Gluten-Free Vegan Minestrone Soup
This bread is gluten-free and vegan and… low FODMAP*, celery free**, coconut free, garlic free, lupin free, mustard free, oil free***, onion free, peanut free, sesame free, soya free, tree nut free.
*For low FODMAP, leave out the sauerkraut
**For celery free, leave out the celery
***For oil free, do not drizzle with olive oil
Top Tips – Gluten-Free Vegan Minestrone Soup
I love passata, there are no bits, no skin, no cores – it makes a beautiful soup and sauce. You can, however, use tinned tomatoes for a more rustic sauce with bits!
Fancy something a little bit different? I also love to add chopped fresh rosemary to this soup (at the beginning). Rosemary is one of my favourite herbs.
If you like a thicker or thinner soup, adjust the amount of water you add accordingly.
Recipe – Gluten-Free Vegan Minestrone Soup
Preparation time 5 minutes
Cooking time 50 minutes
Ingredients – Gluten-Free Vegan Minestrone Soup
0.5 teaspoon dried oregano
0.5 teaspoon dried basil
0.5 teaspoon dried chilli (optional)
1 bay leaf
0.25 teaspoon sea salt
0.25 teaspoon white pepper
60 grams drained sauerkraut, roughly chopped
1 (400 gram) can of cannellini beans (approximately 235 grams drained weight)
1 (400 gram) can of kidney beans (approximately 235 grams drained weight)
1 stick celery
1 large carrot
1 large courgette (zucchini)
1 large jar passata (600 grams) OR 2 (400 gram) cans peeled plum tomatoes
150 grams gluten-free vegan pasta (I used spaghetti)
150 grams cavolo nero or savoy cabbage
100 grams green beans (e.g. French beans)
Zest and juice of one lemon
20 grams fresh parsley, finely chopped
Olive oil to drizzle (optional)
Method – Gluten-Free Vegan Minestrone Soup
1. Add the dried herbs and spices, salt, pepper and roughly chopped sauerkraut to a large pan. Drain the cans of beans and add to the pan. Chop the celery, carrot and courgette into one centimetre dice and add to the pan
2. Add the passata to the pan. Rinse the bottle by filling it half full of water and shaking it (with the lid on!), add this tomato water to the pan and stir well
3. Place a lid on the pan and put on a medium heat and bring to a simmer. Turn the heat down and simmer gently for 40 minutes stirring occasionally
4. After 40 minutes break up the gluten-free spaghetti and add to the pan, stir well and bring back to a simmer
5. Finely chop the cavolo nero or savoy cabbage and add to the pan with the green beans, stir well and bring back to a simmer
6. Once the pasta is cooked (around 10 minutes, depending upon the brand), turn off the heat and add the lemon zest and juice and chopped parsley and stir
7. Serve drizzled with olive oil and sprinkled with sea salt and with a side of Gluten-Free Vegan Nutty Bread.
Rosemarie McIvor says
I have had a portion of my bowel removed after a malignant polyp was found. Eating tinned beans will it be easier on digestion than soaking dried ones then cooking?
I am enjoying your recipes very much.
I certainly have very similar intolerances. Rye Oats Barley Wheat Eggs Aliums and All milk products. It appears others too so am still testing those.Pain in the neck at times. My husband is very tolerant but usually end up cooking separate meals.
Thank you Rosemarie! I’m so happy to hear you enjoy my recipes.
I’m not sure about tinned beans being easier on the digestion than soaked. I think they are likely to be very similar.
Do you have a dietician or consultant you can ask about the best food for you to eat?
I do understand, it can be challenging when there are lots of things you can’t eat.
I try to make the food we eat so varied and nutritious (with some treats!) and usually only cook one meal.