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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


  • Heat up your garlic infused oil in a large pan that you are going to cook your soup in.
  • 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.
  • 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.
  • 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)
  • Once the pasta has been in for 3-4 minutes I also add in my kale to gently cook until the soup is ready!
  • Once the pasta is cooked to your liking the soup is ready to go. Season with some salt and pepper and serve up. Enjoy!


  • You can get Juvela gluten free macaroni on prescription if you are a Coeliac in Wales, Northern Island and Scotland. If you can't, most supermarkets today sell their own gluten free macaroni.