Low FODMAP Zuppa Toscana Soup
Ingredients
MAKE GLUTEN FREE(about 2.5 cups per serving)
ZUPPA TOSCANA SOUP
4.5
potato (peeled & cut into bite-sized pieces)
4
English spinach or kale (thinly sliced)
1
leek (green leaves only, finely sliced)*
1
canned cannellini beans (drained weight)
450
lean ground pork (could also use beef or turkey)
1
garlic infused oil*
1
butter or dairy free spread*
0.25
dried thyme
0.25
dried chilli flakes (optional)*
0.5
dried oregano*
4
low FODMAP chicken stock*
3
water
0.5
salt (add more to taste)
3
strips of bacon*
3
gluten free all purpose flour*
1
low FODMAP milk*
1
black pepper (freshly ground)
0.5
pure regular fat cream
4
parmesan cheese
Low FODMAP Zuppa Toscana Soup
Zuppa Toscana is a hearty Italian-inspired soup that’s full of bold flavours and cosy comfort. Traditionally, this soup is made with spicy Italian sausage, crispy bacon, creamy potatoes, and tender kale all simmered in a rich, garlicky broth. Our low FODMAP version keeps all the goodness of the original, with a few tweaks to make it easier on sensitive tummies. It’s the perfect one-pot wonder for chilly nights.
FODMAP note: Canned cannellini beans have a low FODMAP serving size and are a great way to boost the fiber and nutrient content of this meal. 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 -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREE(about 2.5 cups per serving)
ZUPPA TOSCANA SOUP
4.5
potato (peeled & cut into bite-sized pieces)
4
English spinach or kale (thinly sliced)
1
leek (green leaves only, finely sliced)*
1
canned cannellini beans (drained weight)
450
lean ground pork (could also use beef or turkey)
1
garlic infused oil*
1
butter or dairy free spread*
0.25
dried thyme
0.25
dried chilli flakes (optional)*
0.5
dried oregano*
4
low FODMAP chicken stock*
3
water
0.5
salt (add more to taste)
3
strips of bacon*
3
gluten free all purpose flour*
1
low FODMAP milk*
1
black pepper (freshly ground)
0.5
pure regular fat cream
4
parmesan cheese
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
703
Fat
32g
Saturates
12.6g
Protein
39.2g
Carbs
67.3g
Sugars
8.9g
Fibre
9.2g
Salt
1.8g
Iron
5.6mg
Calcium
263.5mg
Calories
683
Fat
32g
Saturates
12.7g
Protein
39.2g
Carbs
62.4g
Sugars
6.1g
Fibre
9.1g
Salt
1.8g
Iron
5.6mg
Calcium
304.8mg
Calories
703
Fat
32g
Saturates
12.6g
Protein
39.2g
Carbs
67.3g
Sugars
8.9g
Fibre
9.2g
Salt
1.8g
Iron
5.6mg
Calcium
263.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prep the vegetables. Peel and slice the potato into bite-sized pieces, finely slice the green leek leaves and the spinach/kale, then rinse and drain the cannellini beans. Place to one side.
- Place a large, heavy-bottomed pot over medium-high heat. Add the garlic infused oil and fry the pork until lightly golden. Add the leek, butter/dairy free spread, thyme, chilli flakes (if using), and oregano and fry for a further 1-2 minutes until fragrant. Scoop the pork mixture out of the pot and place it in a bowl to one side.
- Return the pot to the heat. Add the potatoes, stock, water and salt. Bring the potatoes to the boil and then cook for 15 minutes until tender (leave the lid off).
- While the potatoes cook, fry the bacon until crispy or cook in the airfryer at 190ºC (375ºF) on airfryer mode for about 7 minutes. Once cooked, remove from the pan and dice.
- In a glass, mix the flour with enough water to form a smooth paste (normally a few tablespoons).
- Once the potatoes are cooked, lightly mash to break up the potatoes in the liquid (this helps thicken the soup) - it’s okay to leave some chunky bits. Then, add the flour mixture to the soup along with the spinach/kale, cannellini beans, pork mixture and a few grinds of black pepper. Allow the soup to simmer for a couple of minutes until the spinach/kale has wilted. Then stir through the milk and cream. Allow to heat for 1-2 minutes, then taste and add more salt and pepper as needed.
- Serve the low FODMAP Zuppa Toscana soup in bowls and garnish with grated Parmesan cheese and crispy bacon bits.
- Storage notes: This soup freezes well for 1-2 months, so make a double batch and freeze some for easy meals.
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 a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Check your dried chilli flakes do not contain onion or garlic powder.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
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
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
