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A hearty, protein-rich minestrone soup featuring Italian-seasoned ground turkey, kidney beans, chickpeas, gluten-free pasta, and classic vegetables in a flavorful tomato broth. Naturally gluten-free and dairy-free, it’s satisfying and balanced for a nourishing family meal.

Ingredients

Scale
  • 1 tbsp olive oil
  • 1 1/2 cup (3 medium) carrots, sliced
  • 1 1/2 cup (3 stalks) celery, sliced
  • 1 cup (1 small) onion, chopped
  • 1 tbsp (3 cloves) garlic, minced
  • 1 lb lean Italian ground turkey
  • 6 cups organic chicken broth
  • 1 15 fl. oz. can diced tomatoes
  • 1 8 fl. oz. can tomato sauce
  • 15 fl. oz. can (1 1/2 cup) kidney beans, drained and rinsed
  • 15 fl. oz. can (1 1/2 cup) chickpeas, drained and rinsed
  • 3 tbsp fresh parsley (or 1 tbsp dried parsley)
  • 1 1/2 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp sea salt (more to taste)
  • 1/2 tsp black pepper
  • 1 cup (4 oz dry) gluten-free shells or macaroni

Instructions

  1. Chop 1 small onion; slice 3 medium carrots and 3 stalks celery; mince 3 cloves garlic.
  2. Warm 1 tbsp olive oil in a large saucepan or stock pot over medium heat.
  3. Add the carrots, onion, and celery; cook gently 2–3 minutes until the onion is translucent and the veggies soften.
  4. Stir in the garlic and 1 lb Italian-seasoned ground turkey; cook until the turkey loses its pink color and is browned, breaking it up as it cooks.
  5. Drain and rinse the canned kidney beans and chickpeas.
  6. Pour in 6 cups chicken broth, 15 oz can diced tomatoes, 8 oz can tomato sauce, and add the drained beans; sprinkle in parsley, 1 1/2 tsp dried basil, 1 tsp dried oregano, 1/2 tsp dried thyme, 1/2 tsp sea salt, and 1/2 tsp black pepper.
  7. Reduce heat to low, cover, and simmer about 20 minutes to meld the flavors.
  8. Add 1 cup (4 oz) gluten-free shells or macaroni and continue cooking 7–8 minutes until pasta is tender but still slightly firm.

Notes

Use reduced-sodium canned tomatoes, tomato sauce, and beans to better control salt content., For leftovers, cook pasta separately to prevent mushiness., Add fresh herbs near the end of cooking to preserve bright flavor., Substitutions for protein: ground chicken, lean ground beef, turkey sausage, or plant-based crumbles for vegetarian/vegan versions., Use vegetable broth instead of chicken broth for vegetarian or vegan modifications., Add fresh spinach or kale at the end for extra nutrients and color., Freeze soup without pasta to avoid mushy noodles., When reheating leftovers, add fresh pasta or cook separately to maintain texture.

Nutrition

Find it online: https://theproteincook.com/high-protein-minestrone-soup/