Go Back
+ servings
HIGH PROTEIN MINESTRONE SOUP

High Protein Minestrone Soup for Cozy Nights and Busy Days

Enjoy comforting and nourishing High Protein Minestrone Soup packed with flavors and wholesome ingredients, perfect for any busy night.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 bowls
Course: Soup
Cuisine: Italian
Calories: 320

Ingredients
  

For the Soup Base
  • 1 pound Italian seasoned ground turkey substitute with regular ground turkey seasoned with Italian herbs and garlic powder
  • 1 can diced tomatoes provides acidity; opt for low-sodium and organic
  • 1 can chickpeas rinse before adding to the soup
  • 1 can kidney beans rinse thoroughly
  • 2 medium carrots prefer organic
  • 2 stalks celery prefer organic
  • 1 medium onion prefer organic
  • 3 cloves garlic fresh; can use garlic powder if fresh isn’t available
  • 4 cups chicken broth use organic
For the Pasta and Herbs
  • 1 cup gluten-free pasta recommended brands include Jovial and Barilla
  • 1 tablespoon dried herbs basil, oregano, thyme, parsley; fresh herbs can replace dried at a ratio of 3:1
  • to taste sea salt enhances flavor
  • to taste black pepper enhances flavor

Equipment

  • Dutch oven
  • large saucepan

Method
 

Step-by-Step Instructions
  1. In a Dutch oven or large saucepan, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, carrot, and celery, sautéing for about 5 minutes until the vegetables begin to soften and the onion turns translucent.
  2. Once the mirepoix is tender, stir in 3 minced garlic cloves and cook for another minute.
  3. Push the sautéed vegetables to one side of the pot and add 1 pound of Italian seasoned ground turkey to the other side. Brown for about 5-7 minutes.
  4. Add 1 can of diced tomatoes (with juices), 4 cups of chicken broth, 1 can of rinsed and drained chickpeas, 1 can of rinsed kidney beans, and 1 cup of gluten-free pasta to the pot.
  5. Bring the soup to a rolling boil over high heat. Once boiling, reduce the heat to low and cover. Allow to simmer for about 15 minutes.
  6. After simmering, taste your soup and adjust the seasoning as needed.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 40gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 2000IUVitamin C: 15mgCalcium: 50mgIron: 3mg

Notes

Store leftovers in an airtight container for up to 4 days. Freeze soup in freezer-safe containers for up to 3 months. Add fresh pasta during reheating for the best results.

Tried this recipe?

Let us know how it was!