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–+ servings
Healthy gluten free soup with colorful vegetables and chickpeas

Healthy Gluten Free Soup

sam
This nourishing gluten-free soup is packed with seasonal vegetables, healing spices, and vibrant greens. Born from Tuscan traditions and reimagined for modern gluten-free living, it’s the perfect cozy, flexible meal for any season.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine Gluten-Free Comfort Food, Tuscan
Servings 6 bowls
Calories 210 kcal

Equipment

  • large soup pot
  • cutting board and knife
  • ladle
  • wooden spoon

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 3 carrots, sliced
  • 2 celery stalks, sliced
  • 1 zucchini, chopped
  • 1 cup green beans, trimmed and halved
  • 1 large potato, peeled and diced
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) diced tomatoes
  • 6 cups gluten-free vegetable or chicken broth
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • ½ tsp turmeric (optional)
  • to taste salt and pepper
  • 2 cups chopped kale or spinach
  • juice of ½ lemon

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add diced onions and sauté for 3–4 minutes until softened. Stir in garlic and cook for another 30 seconds.
  • Add carrots, celery, and potatoes. Cook for about 5 minutes, stirring occasionally, until they begin to soften.
  • Pour in diced tomatoes and broth. Stir in thyme, oregano, turmeric, salt, and pepper. Bring to a gentle boil.
  • Reduce heat to low and simmer uncovered for 20 minutes. Add zucchini, green beans, and chickpeas halfway through cooking.
  • When vegetables are tender, stir in chopped kale or spinach. Let greens wilt for 3–4 minutes.
  • Squeeze in lemon juice just before serving to brighten the flavor.
  • Ladle into bowls, garnish with fresh parsley if desired, and serve hot.

Notes

For a high-protein variation, add shredded chicken or turkey. Stir in cooked quinoa or brown rice for extra texture. A splash of coconut milk gives a creamy, dairy-free finish. This soup freezes well and makes great leftovers.

Nutrition

Calories: 210kcalCarbohydrates: 30gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 580mgPotassium: 720mgFiber: 7gSugar: 6gVitamin A: 9200IUVitamin C: 38mgCalcium: 90mgIron: 3.1mg
Keyword fall comfort food, healthy gluten-free soup, plant-based soup, vegetable soup
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