Fire Roasted Minestrone Soup (GF, DF)

They say opposites attract—definitely true for my love of soup versus Mike’s dislike for it. Soup is one of my favorite meals, but Mike associates it with his many hospital visits. Despite that, he absolutely loves this particular soup.

Lately, I’ve been swapping out regular tomatoes for fire-roasted tomatoes, which really deepens the flavor and adds a smoky richness. The fire-roasted tomatoes blend beautifully with the other ingredients in this hearty, nourishing soup.

To make your week easier, pick a time to meal prep. Wash and chop extra veggies to freeze for quick additions to future soups.

This soup combines easily digestible vegetables with protein-rich lentils, making it both comforting and nutritious. Enjoy the recipe below!

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Fire Roasted Minestrone Soup

Servings: 6-8

Ingredients

• ½ medium yellow onion, finely diced

• 1 cup carrots, diced

• 1 cup celery, diced

• 1½ to 2 cups gold potatoes, diced

• 1–2 cans organic diced fire-roasted tomatoes

• 1 cup lentils or quinoa (soak lentils ahead of time)

• 1 tbsp avocado oil

• 1–2 tbsp minced garlic

• 1 tsp ground black pepper (adjust to taste)

• 1 tsp dried thyme

• 1 tsp paprika

• ½ tsp dried oregano

• Salt to taste

• 8 cups chicken broth or stock (or more as needed)

1. Optional: frozen peas or frozen spinach (add at the end)

Instructions

1. Heat avocado oil in a large pot over medium heat. Sauté the onion until soft and translucent.

2. Add the celery and carrots; cook until softened.

3. Stir in the minced garlic and sauté for another 2 minutes. Then add the fire-roasted tomatoes and let simmer for a few minutes.

4. Add the diced potatoes.

5. Slowly pour in the broth, adding enough to come about 4–5 inches from the top of the pot. If you don’t have enough broth, supplement with water.

6. Add black pepper, thyme, paprika, oregano, and salt. Taste and adjust seasoning as you go.

7. If using quinoa, add it now. If using lentils, add them during the last 6–7 minutes of cooking.

8. Bring soup to a boil, then reduce heat and simmer for about 15 minutes. Check the vegetables for tenderness; cook an additional 5 minutes if needed.

9. If desired, stir in frozen peas or spinach just before serving.

10. Let the soup cool before transferring to storage containers. Store in the refrigerator for up to 5–6 days.

Tips:

• Buy frozen veggies such as a peas and carrots mix.

• Throw in shredded chicken (rotisserie is fine) for added protein or an alternative to the lentils/quinoa.

• Get creative with using what’s in your kitchen already, there’s no “right” way to make soup.

• Freeze extra soup if you need quick meals in the future.

• If you want to add pasta (such as brown rice pasta) or rice, cook and store it separate, and add when you reheat the soup before serving.