My One-Pot Gluten Free Minestrone Recipe

My one-pot gluten free minestrone recipe is so simple and easy to make! Plus, mine is onion and garlic free too. I have added low FODMAP notes in the ingredients for those who need it.


For the Minestrone Soup

  • 1 carrot, roughly chopped
  • 1 potato, roughly cubed
  • 1-2 tbsp garlic infused olive oil
  • 1/2 courgette, roughly chopped
  • handful of spring onion greens, finely chopped (just the green parts, as those are low FODMAP)
  • 1 litre stock (low FODMAP vegetable stock can be hard to find so I often opt for chicken or ham stock as I have some low FODMAP ones of these)
  • 184 g chopped tinned tomatoes (this is about half a tin and a safe portion size for two for low FODMAP)
  • 1 tbsp tomato puree
  • 84 g chickpeas (this is a safe portion size for two for low FODMAP - if not low FODMAP, you could use more)
  • 50 g gluten free pasta (a smaller pasta like macaroni works well here)
  • large handful kale
  • salt and pepper


  1. Heat up your garlic infused oil in a large pan that you are going to cook your soup in.

  2. Add your chopped carrots and potato to the pan and fry for about 5-10 minutes until a little softened. I move them around quite a bit whilst cooking.

  3. Add your courgette, spring onion greens, tomato puree, chopped tomatoes and stock to the pan and bring it to the boil. Then simmer for another 10 minutes or so.

  4. Add in your chickpeas just before you then add your pasta. I allow my pasta to cook for less than the usual time that you would cook it. Maybe two minutes less - it's cooked but it doesn't fall apart like many gluten free pastas eventually do. (For me this was cooking it for about 7 minutes)

  5. Once the pasta has been in for 3-4 minutes I also add in my kale to gently cook until the soup is ready!

  6. Once the pasta is cooked to your liking the soup is ready to go. Season with some salt and pepper and serve up. Enjoy!

Recipe Notes