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  • Writer's pictureStacey @RealWorldAIP

AIP MINESTRONE with "beans", "rice", "pasta" & fauxmatoes!

You can have your AIP and eat your pasta, beans, rice and tomatoes too with this AIP Minestrone!!

Watch the video tutorial below or scroll down for the recipe!

I make the "beans" and "pasta" the day before I make the soup since they need lots of time in the fridge to cool and solidify.

It also makes the soup come together a lot faster!

Also make sure to have a batch of vegetable broth or bone broth made up and ready- you'll need 6 cups plus extra for splashing in while sauteing the vegetables.

You'll need a total of 2-3 cups of the "beans", "pasta" and/or "rice"- in any combo!

You could just use all beans,

or all pasta,

or 1/2 beans 1/2 pasta,

or 1/3 beans, 1/3 pasta and 1/3 plantain rice....

(I wouldn't use all plantain rice, it would get too thick.)

If you want to streamline and simplify and make just one, I'd say make the pasta!!!

Here's the recipe for the pasta. Just substitute green plantain for the green banana as the firmer texture of plantain makes for a better soup noodle.

To make the beans:

Puree 3 oz white sweet potato + 9 oz raw green plantain in blender.

Spread into coffee bean shaped molds.

Pour 1 1/2 cups water into your Instant pot (or use a steamer pot)

Place rack on bottom.

Place bean molds on the rack- alternate directions so that the beans on top don't smush into the beans on the bottom.

Manual high pressure cook for 15 min (or steam for 15-20 min).

Let cool completely, do not attempt to remove while warm. Overnight is ideal.

When cold they will pop right out of the mold and are ready to be used in the soup.

To make the Plantain Rice:

Shred peeled raw green plantain with a cheese grater or food processor- now it's ready toss in! this will act as a great thickener but the bits of rice are almost too soft to give much ricey mouthfeel/texture...


Okay, so you have your 2-3 cups of starchy bean-like, rice-like or pasta-like bits all ready to go and a batch of stock to boot.

Let's make Minestrone!!


  • 2-3 cups "beans", "rice" or "pasta"

  • 6+ cups stock or broth

  • 2T high quality olive oil

  • 1 medium onion, chopped

  • 3 carrots, chopped

  • 2-3 celery stalks, chopped

  • 1 tsp salt

  • 2 T Tamarind Paste

  • 2-3 cups seasonal vegetables (I used butternut squash and zucchini)

  • 4 cloves garlic, minced

  • Heaping 1/2 tsp dry oregano

  • 1/2 tsp dry thyme

  • 20 oz crushed Faux-matoes (1 1/4 lbs peeled chopped papaya + 2 T balsamic vinegar. Crush with hands or potato masher.)

  • 2 cups shredded or chopped leafy greens of your choice (spinach, escarole, kale, etc.)

  • 2 tsp lemon juice

  • 1/2-1 T 100% wasabi powder


  • Saute the onion, carrot, celery and tamarind in the olive oil over medium heat until onions are soft. (Add a splash of broth if the pan starts to get overly brown.)

  • Add the salt, garlic, oregano, thyme and seasonal vegetables. Saute 3-4 min.

  • Add the crushed faux-matoes and broth or stock.

  • Bring to a boil, then lower heat and cover loosely.

  • Simmer for 15 min.

  • Add the leafy greens (and plantain rice if using)

  • Simmer another 15 min.

  • Add the "beans" and/or "pasta" along with the lemon juice and wasabi.

  • Taste test and add salt if desired.



As seen on Phoenix Helix's Recipe Roundtable #285

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