Syn Free Minestrone Soup | Slimming World

Minestrone is one of those dishes that everybody knows and everybody has their own slightly different version. This is our Syn Free Minestrone Soup recipe. This is how I prefer to make it, even before Slimming World I was making it this way (admittedly since starting the Slimming World journey I’ve started adding a lot more speed food!)

Syn Free Minestrone Soup

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

The truth is there is actually no standard recipe for this hearty Italian soup. It varies widely across Italy from region to region. The basics, however, remain the same, carrot, celery, onion, tinned tomatoes, stock, garlic, and herbs.

After that you can throw pretty much whatever you want in. It can be vegetarian, contain meat, or contain a meat-based stock, the choices are endless. So why not experiment by adding different veg, different beans, pre cooked meats or sausage.

If you choose to add some sausages don’t forget to syn them accordingly. We like to use Protein Food Shop Chipolatas for half a Syn each.

syn free soft boiled eggs | Slimming World

We’ve been on the hunt for a new meat supplier for a while now. As you know, we used to use Musclefood, but not anymore! We’ve found a company that not only has a better moral compass but also has some of the best quality meat we've seen in a long time.

Protein Food Shop is a family run business, and really care about where their meat comes from. They also produce Slimming sausages that in my opinion, are the best “diet” sausages we’ve ever had.

You can grab their sausages in a few of our hamper deals, you really should give them a try.


We even have a special Sausage selection box! Their full-size sausages come in at 1 Syn each, and Chipolatas at 0.5 Syns each.

Either are PERFECT for this Syn Free Minestrone Soup recipe

We like to use Italian Chopped Tomatoes and Tomato Puree, as they tend not to be as watery as some others, and to make a traditional Italian dish like Minestrone you really do need to use authentic Italian tomatoes.

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Olive Oil one is ideal for this Syn Free Minestrone Soup recipe.

Frylight Find Out More

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Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

Pinch Of Nom Cookbook - preorder

The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

Syn Free Minestrone Soup

Votes: 47
Rating: 3.23
Rate this recipe!


Prep Time

Cooking Time

portions 15 minutes 45 minutes



Slimming World 

192kcal 2

Smart Points (Flex/Freestyle)



Per portions Per portions Per portions
Suitable For Freezing icon Gluten Free icon Dairy Free icon
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

  1. Spray a large pan with a decent amount of Frylight, then add the chopped onion and garlic
  2. Cook on a medium heat until soft, but not coloured
  3. Add all the ingredients except the pasta, cannellini beans, spring onion, salt and pepper
  4. Stir well, and add enough water to just cover the ingredients
  5. Bring to the boil, then simmer for 30 minutes or until the veg have softened
  6. Scoop out about half of the cooked veg and use a stick blender to blitz the soup left in the pan
  7. Check the seasoning and adjust if necessary, then return the reserved veg to the pan and add the pasta, chopped spring onions and cannellini beans
  8. Allow to simmer gently for another 20 minutes or so, stirring occasionally so it doesn't stick to the pan
  9. Check the pasta is cooked, check the seasoning once again then serve with a sprinkling of chopped basil or Italian herbs and (if you want) a teaspoon of grated parmesan for 1 syn

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. I made this yesterday for lunch today and it is delicious!!! Thank you guys, I cook so many of your recipes and have loved them all, I truly appreciate all the time and effort (and cost of ingredients!) it must take to create these wonderful dishes! Please keep up the hard work!! Xxx

  2. I made this for lunches this week and is one of my favourite soups. I did it in the soup maker, by putting all ingredients in, apart from the beans and pasta, then poured into a pan and added the beans and pasta. (I had to use slightly less ingredients to fit into the soup maker). It was delicious! I used orzo pasta, which was perfect! Didn’t know if worth suggesting this in the menu so that it comes up when you search “orzo”, after using it to make the Chicken Orzo dish. (Which is also lovely!!) I love Pinch of Nom, it’s made me lose weight and enjoy cooking! Thank you. x

  3. I want to print the recipe but keep getting an Unsafe Website warning.
    Can you please tell me what is wrong.
    Thank you

    1. Hi Tina
      This is a “false positive” message – we’ve raised it as an issue several times with Microsoft but they are as yet to do anything about rectifying the issue. The website is safe – you can either choose to ignore the warning and continue to print, or use a different internet browser such as Chrome where you will not receive this message 😊

  4. Years ago whilst doing WW🤫they had a free minestrone soup…it was nice enough 🙂but this recipe is absolutely delicious… we’ll done for giving us all these amazing recipes. Keep up the fab work “Pinch of Nom😋👍😘

    1. Hi Suzanne,
      If you scroll down past the recipe card, you’ll find the method. The spring onions are added in step 3. Thanks for getting in touch!

  5. Hi, it says to leave out the spring onions on step 3. I have made the same mistake! I don’t know if the recipe card needs editing. Still tastes delicious though, Thank you 🙂

    1. Hi Kelly
      The spring onions are added with the cannellini beans at step 7. I’ve made it a little clearer on the recipe card. Hope that helps!

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!