Roasted Minestrone Soup

Roasted Minestrone Soup


Roasted Minestrone Soup

Calories: 225
Servings: 4
Prep Time: 20 min
Total Time: 90 min

FODMAPs Warnings:


  • Golden Potatoes (2, ~260 g)
  • Spaghetti Squash (1, ~600 g)
  • Carrots (5, ~300 g)
  • Bell Peppers, red (2, ~150 g)
  • Tomatoes, canned (398 mL can)
  • Olive Oil (2 tbsp)
  • Orange Zest (1/4 tsp)
  • Parsley (1 tsp)
  • Thyme (1 tsp)
  • Rosemary (1 tsp)
  • Salt + Pepper (to taste)
  • Garlic, whole (to taste)

⊕ For more of a flavorful kick, you can add a few celery stalks (either roasted or raw)


  1. Preheat oven to 400 F and line two baking trays with aluminum foil (mess free!) sprayed with nonstick cooking spray.
  2. Rinse the vegetables. Chop off the carrot heads, de-seed the peppers, and scrub the potatoes. Massage in some oil to the vegetable skin (~1 tbsp) and rub the garlic cloves onto the vegetable skin (if you’re not using garlic-infused olive oil). Add salt, pepper, and desired seasonings.
  3. Place the vegetables whole on a baking tray and pop them in the oven (50-60 min).
  4. Prick your spaghetti squash all over with a fork , then microwave on high ~10 min or until it’s soft enough to half lengthwise. Open it up, scoop out the seeds, then massage the skin with olive oil (~1 tbsp).  Add salt, pepper, and desired seasonings. 
  5. Place the spaghetti squash halves flesh-side-down on baking tray and place it in the oven (~30 min).
  6. Just before the vegetables are ready to come out of the oven, open your can of tomatoes into a rather large pot. Add salt, pepper, desired seasonings, and any left-over oil. 
  7. Remove the baking trays from the oven and transfer the vegetables into the pot. Scoop out the flesh of the spaghetti squash with a fork and add its contents to the pot as well.
  8. Blend with a hand-blender until a thick, creamy consistency is achieved. Add water or vegetable stock if a thinner consistency is desired.
  9. Top off with orange zest.
P.S. a lazier way of making spaghetti squash is to either fully cook it in the microwave (~15-20 min on high) or fully in the oven (~50-60 min at 400 F).
Ok so why am I posting a recipe that’s this low in protein? I thought we were here to make gainz.
First, good on you for checking the macro protile. But more importantly, second, it’s delicious (and veggies are amazing).
This soup is so hearty, so flavorful, and most importantly, filling. And that’s the kind of meal I look for when I’m in a calorie deficit (not that I always am, of course). Plus, you can use the time the veggies are in the oven to prepare your protein-of-choice.

To add to the carb count:

You can add in some uncooked pasta (orzo would be the obvious choice, but pieces of spaghetti would be fine too) after everything is blended in the pot. Simmer on low for ~10 min until the pasta is cooked.

To subtract from the carb count:

It’s a vegetable-based meal, it’s going to be primarily carbs.

I’d recommend adding more water and upping the servings from 4 to 6 (which would decrease overall calorie and carb content without sacrificing volume).

To add to the fat count:

Add more olive oil of course. This will make your vegetables extra crispy when they come out of the oven and extra flavorful when you blend them up.

To subtract from the fat count:

Use less olive oil. Instead of massaging the oil into the vegetable skin (a phrase I love using), soak them in chicken or vegetable broth before seasoning them. Just keep an eye on them when they go in the oven so they don’t over-dry.

Use the time the vegetables are cooking in the oven to cook some meat/tofu/whatever -protein-source-you-want-to-use.

Alternatively, add chickpea-pasta to the pot once the vegetables are blended and cook ~10 min.

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