High Protein Minestrone Soup Recipe

Introduction

This High Protein Minestrone Soup is a hearty and comforting meal packed with lean turkey, beans, and fresh vegetables. It’s perfect for a nutritious weeknight dinner that warms you up and keeps you satisfied.

Ingredients

• 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
• 1 (15 fl. oz.) can (1 ½ cup) kidney beans, drained and rinsed
• 1 (15 fl. oz.) can (1 ½ 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. Step 1: Heat olive oil in a large saucepan or stock pot over medium heat.
2. Step 2: Add carrots, onion, and celery; cook for 2-3 minutes until onion is translucent.
3. Step 3: Add garlic and ground turkey and cook until turkey is no longer pink, breaking it up as it cooks.
4. Step 4: Stir in chicken broth, diced tomatoes, tomato sauce, kidney beans, chickpeas, and all the spices.
5. Step 5: Reduce heat to low and let the soup simmer gently for 20 minutes to blend flavors.
6. Step 6: Add the gluten-free pasta and cook for another 7-8 minutes until the pasta is al dente.
7. Step 7: Taste and adjust seasoning if needed. Garnish with parmesan, a squeeze of lemon, or red pepper flakes if desired.
8. Step 8: Serve hot and enjoy your nourishing soup!

Tips & Variations

• Swap ground turkey for ground chicken or lean beef for a different flavor.
• Add chopped spinach or kale during the last few minutes of cooking for extra greens.
• Use vegetable broth instead of chicken broth to make this soup vegetarian (omit the turkey).
• For a thicker soup, mash some of the beans before adding the pasta.

Storage

Store leftovers in an airtight container in the refrigerator for up to one week. This soup also freezes well—keep it in a freezer-safe container for up to one month. Reheat gently on the stove or in the microwave, adding a splash of broth or water if it’s too thick.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular pasta instead of gluten-free?

Yes, regular pasta works fine if gluten isn’t a concern. Adjust cooking time as needed to avoid overcooking.

Is this soup suitable for meal prep?

Absolutely. This minestrone keeps well and tastes even better the next day, making it an excellent option for meal prep.

High Protein Minestrone Soup Recipe

Print Recipe

★★★★★

4.8 from 62 reviews

This High Protein Minestrone Soup is a hearty and nutritious dish packed with lean ground turkey, beans, and gluten-free pasta, simmered in a flavorful tomato and herb broth. Perfect for a satisfying meal that supports muscle growth and wellness, this soup combines fresh vegetables with aromatic spices to create a comforting and protein-rich meal ideal for any season.

• Author: Windy
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Italian
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

Vegetables

• 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

Protein

• 1 lb. lean Italian ground turkey
• 15 fl. oz. can (1 ½ cup) kidney beans, drained and rinsed
• 15 fl. oz. can (1 ½ cup) chickpeas, drained and rinsed

Liquids and Sauces

• 6 cups organic chicken broth
• 1–15 fl. oz. can diced tomatoes
• 1–8 fl. oz. can tomato sauce
• 1 tbsp. olive oil

Herbs and Spices

• 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

Carbohydrates

• 1 cup (4 oz. dry) gluten-free shells or macaroni

Instructions

1. Heat the oil: Heat olive oil in a large saucepan or stock pot over medium heat to prepare the base for your soup.
2. Sauté vegetables: Add the sliced carrots, chopped onion, and sliced celery to the pot. Cook for 2-3 minutes until the onion becomes translucent to bring out their natural flavors.
3. Add garlic and turkey: Stir in the minced garlic and lean Italian ground turkey. Cook until the turkey is no longer pink, breaking it apart as it cooks for even browning.
4. Add liquids and beans: Pour in the organic chicken broth, diced tomatoes, tomato sauce, kidney beans, chickpeas, and sprinkle in the dried herbs and spices, stirring to combine everything well.
5. Simmer the soup: Reduce the heat to low and allow the soup to simmer gently for 20 minutes so the flavors meld together beautifully.
6. Cook the pasta: Add the gluten-free shells or macaroni to the pot and cook for an additional 7-8 minutes, or until the pasta is al dente, soft but still slightly firm to the bite.
7. Garnish (optional): Top your soup with freshly grated parmesan, a squeeze of lemon juice, or a pinch of red pepper flakes if desired to add extra flavor dimension.
8. Serve: Ladle the hot soup into bowls and enjoy immediately. Store leftovers in the refrigerator for up to one week or freeze for at least one month.

Notes

• Use gluten-free pasta to keep the recipe gluten-free.
• Fresh parsley can be substituted with dried parsley, but use less as dried herbs are more concentrated.
• Adjust salt and pepper to taste based on dietary preferences.
• For a vegetarian version, omit the turkey and use vegetable broth instead.
• This soup stores well and flavors deepen when refrigerated overnight.
• Leftovers can be frozen in airtight containers for convenient future meals.

Keywords: High protein soup, minestrone, gluten-free soup, healthy dinner, turkey soup, Italian soup, vegetable soup, high protein meal