Minestrone Soup (Veggie time!)

This GAPS-style minestrone keeps the comfort and familiarity of classic minestrone while staying grain-free, legume-free, and easy to digest. It’s brothy, vegetable-forward, and adaptable for family members who tolerate additional add-ins.

I enjoy watching travel, cooking, wellness and learning shows and really enjoyed the Live to 100: The Secret of the Blue Zones series on Netflix about different areas of the world where health and longevity are abundant. As a fan of soups I was inspired to make a GAPS friendly version of the soup made in Sardinia with lots of vegetables and also utilizing the GAPS chicken stock (made from this recipe: https://www.nurturista.com/post/chicken-soup-for-the-soul-and-the-gut) with its many gut restoring properties. In the past I have included northern and kidney beans and potatoes as they make the soup more filling and enjoyable, but I now live out as I do notice bloating pretty quickly from those ingredients. This soup is great to make on cold days or if you have an excess of vegetables in the refrigerator. My kids even enjoy helping to cut all the veg with their kid friendly knives :)

Ingredients

• 2 tbsp olive oil or butter/ghee

• 1 onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 2 cloves garlic, minced (optional, if tolerated)

• 1 zucchini, diced

• 1 cup green beans, cut into pieces

• 1–2 cups chopped tomatoes (fresh or canned, no additives)

• 6–8 cups short-simmered chicken broth (GAPS-style) -

  • (seen here: https://www.nurturista.com/post/chicken-soup-for-the-soul-and-the-gut)

• Sea salt, to taste

• Fresh herbs (parsley, basil, thyme), added at the end

Optional protein (GAPS-friendly):

• Shredded cooked chicken

• Small meatballs (beef or turkey, simply seasoned)

  
  

How to Make

1. Heat oil or butter in a large pot over medium heat.

2. Sauté onion, carrots, and celery until soft and fragrant (about 5–7 minutes).

3. Add garlic (if using) and cook 30 seconds more.

4. Stir in zucchini, green beans, tomatoes, and broth.

5. Bring to a gentle boil, then reduce to a low simmer.

6. Simmer 25–35 minutes, until vegetables are tender.

7. Season with sea salt and stir in fresh herbs just before serving.

8. Add cooked chicken or meatballs if using.

Some Notes

• This soup is simmered briefly to keep flavors light and histamine levels lower than long-cooked broths.

• Chop vegetables into predictable, soft pieces for sensory comfort.

Optional Non-GAPS Add-Ins (For Family Members Who Tolerate Them)

Add these after the GAPS base is made, or in individual bowls:

• White beans, cannellini beans, or chickpeas

• Cooked lentils

• Gluten-free or regular pasta

• Parmesan or pecorino cheese

This approach keeps the base GAPS-friendly while allowing others to enjoy a more traditional minestrone feel.

Serving Ideas

• Drizzle with olive oil

• Add fresh basil

• Serve with a simple salad or roasted vegetables