This hearty vegan and gluten free minestrone soup is a delicious blend of flavors that leaves you wanting bowl after bowl. Luckily, it is packed with veggies, so you can eat and eat guilt free!
This soup has a bit more ingredients and steps than most of my soups, but it really isn’t hard to make, so don’t let the ingredient list intimidate you!
Even though it is packed with veggies, the whole family loves this soup. I usually find that my kids eat the pureed soups better because they are not picking through to pick around the vegetables that they don’t like, but for some reason the eat all the veggies in this soup.
I always start by sautéing an onion in a little olive oil. Then add about 2 cups of frozen mixed veggies, water, a can of diced tomatoes, beans and spices and let the whole thing simmer for about 20 minutes.
To make vegan and gluten free minestrone soup, you can choose between a few different gluten free options for the pasta or starch in the soup. You can use gluten free pasta, but I have found that it gets mushy by the next day. Since I like to make a large pot to have enough for leftover for lunches, I like to use potatoes or quinoa instead. If you want a classic minestrone with pasta, I have found that Schar brand holds together the best in soups.
If you choose to use potatoes, peel and chop them into small pieces then boil them separately until they are almost soft. Drain the water and add to the soup after the veggies have simmered for 20 minutes. If you choose to add quinoa, I soak my quinoa in water for a minute or two and then rinse it to get off any of the bitter flavor from the grain. Then add it to the soup and simmer for about 10 more minutes.
Some chopped kale is the perfect addition to this soup! Chop it up fine, give it a little massage, and toss it in towards the end of cooking!
Vegan and Gluten Free Minestrone Soup
- 1 TBS olive oil
- 1 large onion peeled and diced
- 2 cloves of minced garlic
- 3 tsp of Italian herbs mix
- 1 tsp salt
- ½ tsp garlic powder
- 1 medium zucchini washed and diced (optional)
- 2-3 cups frozen mixed veggies
- 2 cans or 2 cups of cooked beans of choice like black, navy, pinto, or kidney beans
- 1 can diced tomatoes (16 oz.) or 2 cups of chopped fresh tomatoes
- 10 cups of water
- 2 cups peeled and diced potatoes or 1 cup of washed quinoa or 2 cups gluten free pasta
- 1 large bunch of kale
- 1 additional TBS olive oil for the kale
- 2-3 TBS pesto or chopped fresh basil (optional)
- Salt and pepper to taste
- Step 1 If using potatoes instead of pasta, peel and dice potatoes and boil in salted water until slightly under cooked, then drain and rinse.
- Step 2 While the potatoes are cooking, sauté the onion over low heat in the olive oil and sprinkle with salt. (Use a large soup pot)!
- Step 3 When the onions get translucent, add the zucchini (optional) and sauté for a few minutes until slightly soft.
- Step 4 Add the minced garlic, herbs, and frozen veggies and continue sautéing for about 5 more minutes.
- Step 5 Add water, beans, and tomatoes and bring to a slow boil.
- Step 6 Turn down the heat and simmer for about 20 minutes.
- Step 7 Add cooked potatoes and/ or washed quinoa (or pasta) and simmer on low for about 10 more minutes.
- Step 8 Wash and cut up kale into small pieces. Put it into a large mixing bowl and drizzle it with the additional olive oil and sprinkle it with salt. Use your hands to massage the kale until it turns a dark shiny green and then add it to the soup.
- Step 9 Simmer for about 5 more minutes.
- Step 10 Add pesto or basil if desired and serve.
If you love basil like I do, add a few tablespoons of pesto to the soup at the end. This gives it a fresh from the garden taste!
Pin the vegan and gluten free minestrone soup recipe for later:
Click here to see how I make a freeze vegan pesto, so I always have some ready to add to soups, pasta, and tofu scrambles!