Minestrone soup (nightshade free)
NUT FREE II GLUTEN FREE II VEGAN II DAIRY-FREE II SESAME FREE
Vegetable Minestrone soup is a thick, delicious Italian soup made with vegetables, often accompanied by pasta or rice, and sometimes both. Common ingredients include beans, onions, celery, carrots, leafy vegetables, stock, Parmesan cheese and tomatoes. However, for those who cannot consume nightshade vegetables like tomatoes, this nightshade-free recipe is the perfect choice. It is wholesome, nutritious, and easy to make. You can customize it to your liking and enjoy it as a light lunch or dinner.
What are nightshade vegetables?
Nightshade vegetables are a specific group of plants that belong to the Solanaceae family. These vegetables include tomatoes, potatoes, peppers, and eggplants please note this is not an exhaustive list of nightshade fruits and vegetables. Nightshade vegetables are named after the nightshade plant, which is also a part of this family.
Despite their popularity and widespread consumption, nightshade vegetables contain a compound called solanine, which some people may be sensitive to. This compound can cause inflammation and discomfort in certain individuals. However, it is important to note that most people can consume nightshade vegetables without any adverse effects. Read my article, The Ultimate Beginner's Guide to a Nightshade-Free Diet, here.
Notes on ingredients
Gluten-free pasta
I bought this gluten-free pasta from Crowdrey Farm Shop. You can also buy it online. Take a look here. You could alternatively use spaghetti pasta but break it up into small pieces, or use normal-sized pasta. If you follow an AIP (anti-inflammatory diet), omit the pasta or use cassava pasta instead. Take a look here.
Nomato sauce
The base of this soup is made by using my nomato sauce recipe. Which is a tomato & nightshade free sauce. I usually make a batch and freeze it in 250g takeaway-type containers that I buy from the pound shop. So I always have nomato sauce on hand as I use it in so many recipes. Take a look at the nomato sauce recipe here
Vegetables
Please substitute the vegetables if you need to. There are no hard and fast rules. If this needs to be AIP, omit the peas & green beans unless you are in stage 1 reintroduction.
Ingredients
Tips for making minestrone soup
This is a great recipe to batch cook, perfect for cold winter nights when you don’t want to cook.
This hearty minestrone soup recipe can be served on its own or with some crusty bread or a sandwich or salad if your really hungry.
This gluten-free minestrone soup recipe thickens once the pasta is added. Let it down with vegetable or chicken broth if you want a thinner soup.
Faq’s
Can I add meat to my minestrone soup?
Of course! While minestrone soup traditionally doesn't contain meat, you can still add some if you prefer. Cooked and diced chicken, beef, or sausage can be added to the soup while it simmers. Just make sure to adjust the cooking time accordingly to ensure the meat is thoroughly cooked.
Can I customize the vegetables in minestrone soup?
Absolutely! Minestrone soup is the perfect canvas for your favourite vegetables. Feel free to add or substitute any vegetables you like. Common choices include celery, peppers, potatoes, green beans, or even mushrooms. Experiment and make it your own!
Can I add canned beans to this minestrone soup?
Absolutely! Canned beans are a convenient option for making minestrone soup. Rinse and drain the beans before adding them to the soup. If you prefer dried beans, instead, be sure to soak and cook them before adding them to the nomato sauce. Great options include cannellini beans, haricot beans, chickpeas, kidney beans or black beans.
Do you know what are some garnishing options for minestrone soup?
Minestrone soup can be garnished in various ways to enhance its taste and presentation. Some popular options include grated Parmesan cheese ( use a plant-based cheese if you are following a vegan diet), fresh herbs like basil or parsley, a drizzle of extra virgin olive oil, or even some croutons for added texture. Be creative and use your favourite toppings to make it even more delicious!
How long can I store minestrone soup in the refrigerator?
Minestrone soup can be stored in the refrigerator for up to 4-5 days. To maintain freshness, store it in an airtight container. Reheat thoroughly before serving.
Can I freeze minestrone soup?
Yes, minestrone soup freezes well! Allow the soup to cool completely before transferring it to airtight containers or freezer bags. Remember to leave some space for expansion. It can be stored in the freezer for up to 3 months. When you're ready to enjoy it, thaw it in the refrigerator overnight and reheat it on the stovetop.
Remember, with minestrone soup, you have the freedom to experiment and make it your own. Enjoy the process of creating a comforting and tasty bowl of homemade minestrone soup!
Other recipes you might like
Sweet potato, turmeric and carrot soup
Take a look at my popular article, The Ultimate Beginners Guide to a Nightshade free diet.
Makes 6 portions - 30 mins prep & cooking time
Step by Step
Recipe
500 g no mato sauce - Recipe here
Chicken or vegetable broth, if needed, to thin the nomato sauce
45 g leeks finely diced
30 g finely diced celery
45g green beans chopped
50 g gluten free pasta
50 g frozen peas
30 g asparagus
75 g cooked finely diced carrot
30 g chopped basil
Method
Bring the nomato sauce to a boil and reduce the heat.
Add some chicken or bone broth if it’s too thick.
Add the leeks and celery and cook for 10 minutes on low heat.
Then add the pasta and green beans and cook for a further 5 minutes. Keep stirring often as the pasta might stick to the bottom of the saucepan otherwise. The soup will drastically thicken once the pasta is cooking so add more broth if you wish. I personally like a thick soup but it’s your call.
Then add the rest of the vegetables and cook for a further 2 minutes.
Finish with chopped basil.
NB If you want to add meat to the soup, then fry it off first, then add the nomato sauce. If you are using canned or cooked beans, add this when you add the pasta.
Nightshade free recipe cookbook
If you are looking for more nightshade-free recipes, This cookbook is a game-changer for those following a nightshade-free diet. Avoiding these nightshade foods can be challenging, but this book offers a solution with its 16 mouthwatering recipes that recreate popular dishes like pizza, Bolognese, Thai curries, and chips without any nightshade ingredients.
Say goodbye to the struggle of finding nightshade-free options and hello to a delicious, nutritious, and easy-to-cook nightshade-free diet.
Not only are these recipes free from nightshade vegetables and the nightshade family, but they're also dairy-free, gluten-free, with many vegan, soy-free, top 14 allergen-free, sesame-free, and paleo options. Indulge in your favourite flavours without the nightshades, and embrace a nightshade-free lifestyle that's both satisfying and healthy.
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