Low FODMAP Zuppa Toscana Soup
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.
Ingredients
Make gluten free(about 2.5 cups per serving)
ZUPPA TOSCANA SOUP
leek (green leaves only, finely sliced)
FODMAP
garlic infused oil
FODMAP
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.
butter or dairy free spread
Dairy Free
dried chilli flakes (optional)
FODMAP
dried oregano
Gluten Free
low FODMAP chicken stock
FODMAP
streaky bacon
FODMAP
gluten free all purpose flour
FODMAP
low FODMAP milk
FODMAP
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).
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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