Low FODMAP Minestrone
Ingredients
MAKE GLUTEN FREEServings:
Low FODMAP Minestrone
65
bacon (optional)*
1
leek (green leaves only, finely chopped)*
2
carrot
1
potato
5
celery (finely sliced)
1
garlic infused oil*
1
olive oil
2
English spinach (finely sliced)
2
zucchini (if possible weigh out the amount)
400
plain roma/plum tomatoes with juice canned*
2
low FODMAP chicken stock/vegetable stock*
1.25
boiling water
0.5
fresh basil
0.75
gluten free pasta spirals (made from rice & corn flour) (uncooked amount)
1
canned chickpeas in brine (weight after draining & rinsing)*
To serve
1
garlic infused oil*
2
parmesan cheese or vegan parmesan cheese (optional)*
1
salt & pepper
Equipment
- large saucepan
Low FODMAP Minestrone
Low FODMAP minestrone makes the perfect lunch or a light dinner! This minestrone soup is packed full of flavour and uses low FODMAP canned chickpeas instead of traditional high FODMAP beans. To make this low FODMAP recipe vegetarian, just leave out the bacon.
FODMAP note: Canned chickpeas and celery both have low FODMAP servings you can enjoy on the first phase of the low FODMAP diet. We've done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Low FODMAP Minestrone
65
bacon (optional)*
1
leek (green leaves only, finely chopped)*
2
carrot
1
potato
5
celery (finely sliced)
1
garlic infused oil*
1
olive oil
2
English spinach (finely sliced)
2
zucchini (if possible weigh out the amount)
400
plain roma/plum tomatoes with juice canned*
2
low FODMAP chicken stock/vegetable stock*
1.25
boiling water
0.5
fresh basil
0.75
gluten free pasta spirals (made from rice & corn flour) (uncooked amount)
1
canned chickpeas in brine (weight after draining & rinsing)*
To serve
1
garlic infused oil*
2
parmesan cheese or vegan parmesan cheese (optional)*
1
salt & pepper
Equipment
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
380
Fat
16.6g
Saturates
3.8g
Protein
11.8g
Carbs
49.7g
Sugars
11.8g
Fibre
9.1g
Salt
1.1g
Iron
3.5mg
Calcium
159.7mg
Calories
380
Fat
16.6g
Saturates
3.8g
Protein
11.8g
Carbs
49.7g
Sugars
11.8g
Fibre
9.1g
Salt
1.1g
Iron
3.5mg
Calcium
159.7mg
Calories
380
Fat
16.6g
Saturates
3.8g
Protein
11.8g
Carbs
49.7g
Sugars
11.8g
Fibre
9.1g
Salt
1.1g
Iron
3.5mg
Calcium
159.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Dice the potato and carrot, finely slice the celery, finely chop the green leek tips, and remove the rind and cut the bacon into small pieces. Place a large saucepan over medium heat. Add the garlic infused oil, carrot, bacon, potato, celery and green leek tips. Saute gently for 15 to 20 minutes until the ingredients start to soften. Add a drizzle of olive oil and turn down the heat if needed (you want the vegetables soft but not too brown).
- While the veggies soften, dice the zucchinis, and thinly slice the spinach leaves. Make the low FODMAP stock if needed. Drain and rinse the chickpeas, before draining again.
- Then add the canned tomatoes, low FODMAP stock, hot water, diced zucchinis, spinach leaves, and chickpeas. Bring to the boil and allow to simmer on medium-low heat for 10 minutes.
- Measure out the pasta and roughly chop the basil (leaves and stalks). Reserve any small basil leaves for garnish.
- Add the pasta and basil to the soup. Cook the pasta in the soup according to packet directions, or until the pasta is cooked (if you are using the soup for lunches, under cook the pasta by 1 to 2 minutes to stop it going mushy). If the soup is too thick, add a little bit of water.
- Season with salt and pepper. Garnish with baby basil leaves and add a drizzle of garlic infused oil and a sprinkle of parmesan cheese (if desired).
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
When selecting your bacon, choose one that isn’t cured using high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.
Buy chickpeas canned in water or brine (the oligosaccharides will leach into the liquid, which reduces the FODMAP content). Make sure you rinse the chickpeas well in water before using.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
