allergy freindly minestrone soup in a red bowl

Allergy Friendly Minestrone Soup

Warm up with this Allergy Friendly Minestrone Soup! This soup recipe is healthy, easy to make, and tastes incredible. It’s vegan, too, as you top it with dairy free cheese.

Minestrone is traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand.

I used green beans, peas, and spinach for the soup you see here, and it was absolutely delicious. Some alternatives that you can use in the recipe, include yellow squash, zucchini, butternut squash, or potatoes.

Using canned beans in the soup instead of cooking your own will save time. The remaining ingredients are basic pantry items, including canned tomatoes, basic spices, and onions.

How to substitute ingredients for Allergy Friendly Minestrone Soup

These two ingredients make this classic soup not so allergy friendly so the following is what I substituted them with:

  • Pasta: I used gluten free shell pasta instead of using regular pasta. You can use any short pasta you like.
  • Cheese: For the topping instead of using the parmesan cheese, I used dairy free mozzerella shreds.

I always love reading your feedback and I’m eager to hear which veggies you use in your soup. Please let me know how you like this soup in the comments!

More Soup Recipes

If you’re looking for more soup recipes, check out these other recipes I have on the blog (old blog links):

Allergy Friendly Minestrone Soup Serving Suggestions

This recipe is the best right after it’s made, as the pasta absorbs the broth as it sits in the leftover soup. If you want to make it ahead of time, I recommend cooking the pasta separately and stirring it into the soup as you’re ready to eat. Top each bowl with dairy free mozerella cheese shreds.

Allergy Friendly Minestrone Soup

Course: AppetizersCuisine: Italian, MediterraneanDifficulty: Easy
Servings

6

servings
Prep time

20

minutes
Cooking time

45

minutes
Calories

303

kcal
Total time

1

hour 

5

minutes

Allergy Friendly Minestrone Soup recipe is healthy, easy, and tastes incredible. It’s also vegan as you top it with dairy free cheese.

Ingredients

  • 4 tablespoons extra-virgin olive oil, divided

  • 1 medium yellow onion, chopped

  • 2 medium carrots, peeled and chopped

  • 2 medium ribs celery, chopped

  • ¼ cup tomato paste

  • 1 cup chopped green beans

  • 1 cup peas

  • 4 cloves garlic, chopped

  • 1 teaspoon dried oregano

  • 1 teaspoon dried thyme

  • 3 diced tomatoes

  • 6 cups water or vegetable broth

  • 1 teaspoon fine sea salt

  • 2 bay leaves

  • 1 teaspoon red pepper flakes (use to taste)

  • Freshly ground black pepper

  • 1 cup gluten free shell pasta

  • 1 can cannellini beans, rinsed and drained

  • 2 cups baby spinach

  • 2 teaspoons lemon juice

  • dairy free mozerrella cheese shreds, for garnishing

Steps

  • Warm 3 tablespoons of the olive oil in a stockpot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, tomato paste, and a pinch of salt. Cook, stirring often until the vegetables have softened and the onions are turning translucent about 7 to 10 minutes.chopped carrots, onion and celery for the soup base
  • Add the green beans, peas, garlic, oregano, and thyme. Cook until fragrant while stirring frequently, about 2 minutes.adding chopped green bean and herb
  • Add in the diced tomatoes and their juices, broth, or water. Add the salt, bay leaves, and red pepper flakes. Season generously with freshly ground black pepper.bayleaves, seasoning, broth and tomatoes
  • Bring the mixture to a boil, then cover the pot with the lid. Reduce heat as necessary to maintain a gentle simmer. Cook for 15 minutes.
  • Add the pasta, canned beans, and spinach. Continue simmering, uncovered, for 20 minutes or until the pasta is cooked al dente.adding the canellini beans, spinach and gluten free pasta
  • Remove the pot from the heat, then remove the bay leaves. Stir in the lemon juice and the remaining tablespoon of olive oil. Taste and season with more salt and pepper until the flavors really sing. Garnish bowls of soup with dairy free mozzarella shreds.

Cook’s Notes

  • Make it dairy free/vegan: Use dairy free mozzarella shreds
  • Make it gluten free: Substitute your favorite short pasta
  • If not eating immediately add the pasta when you are ready to eat. The pasta absorbs the broth as it sits over time.

Nutrition Facts

6 servings per container


Calories303

  • Amount Per Serving% Daily Value *
  • Total Fat 14g 22%
    • Saturated Fat 3g 15%
  • Amount Per Serving% Daily Value *
  • Total Carbohydrate 37g 13%
    • Sugars 8g
  • Protein 8g 16%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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