Low FODMAP Minestrone
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.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten freeLow FODMAP Minestrone
bacon (optional)
FODMAP
When choosing bacon, look for products that are not cured using high fructose corn syrup or fructose. Bacon cured with honey is suitable, as the small amount of honey used during curing should be within low FODMAP recommendations.
If the packet says "Manuka Smoked", this refers to the type of wood used to smoke the bacon and does not affect its FODMAP content.
leek (green leaves only, finely chopped)
FODMAP
Choose a leek with long green leaves, as these are the low FODMAP part of the vegetable. The white and light green bulb can need to be limited on the first phase of the low FODMAP diet.
Once you've harvested the green leaves, place the remaining leek bulb in a glass of water on a windowsill. The leaves will regrow, allowing you to harvest them again.
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP chicken stock/vegetable stock (we made 2 cups using 1 tsp of Massel Chicken Flavoured Stock Powder)
FODMAP
canned chickpeas in brine (weight after draining & rinsing)
FODMAP
To serve
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
parmesan cheese or vegan parmesan cheese (optional) (optional)
FODMAP
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
- Dice the potato and carrot, finely slice the celery, finely chop the green leek leaves, 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. Sauté 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). Divide evenly into bowls and enjoy!
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
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 alongsi... Read more
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