The BEST Low FODMAP Lasagna Soup
Ingredients
MAKE GLUTEN FREEServings:
LASAGNA SOUP
80
leek (green leaves only, finely chopped)*
90
English spinach
180
carrot (peeled & diced)
250
lean ground beef
250
lean ground pork
2
garlic infused oil*
1
salt & pepper
0.25
dried thyme*
0.25
dried chilli flakes*
1
dried oregano*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
0.5
white sugar
2
worcestershire sauce*
1000
low FODMAP chicken stock/vegetable stock (we made 4 cups using 1.5 tsp of Massel Chicken Flavoured Stock Powder)*
110
gluten free pasta sheet for lasagna (broken into pieces)*
56
mozzarella cheese (grated)
4
ricotta
0.5
fresh basil (roughly chopped)
The BEST Low FODMAP Lasagna Soup
Say hi to our newest favourite! My friends, this soup was devoured by my household, and it is the BEST Low FODMAP lasagna soup we’ve ever had.
It’s all the best parts of lasagna - the tender Italian spiced meats, rich tomato sauce, and cheesy-gooey goodness all rolled into an utterly delicious soup. It’s also way faster and easier to make than traditional lasagna, which is a bonus! We hope you enjoy it as much as we did.
Serving size note: Make sure you divide it evenly into the recommended number of serves.
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.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
LASAGNA SOUP
80
leek (green leaves only, finely chopped)*
90
English spinach
180
carrot (peeled & diced)
250
lean ground beef
250
lean ground pork
2
garlic infused oil*
1
salt & pepper
0.25
dried thyme*
0.25
dried chilli flakes*
1
dried oregano*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
0.5
white sugar
2
worcestershire sauce*
1000
low FODMAP chicken stock/vegetable stock (we made 4 cups using 1.5 tsp of Massel Chicken Flavoured Stock Powder)*
110
gluten free pasta sheet for lasagna (broken into pieces)*
56
mozzarella cheese (grated)
4
ricotta
0.5
fresh basil (roughly chopped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
488
Fat
20.4g
Saturates
6.8g
Protein
36.9g
Carbs
42.7g
Sugars
10.3g
Fibre
7.8g
Salt
1.5g
Iron
5.7mg
Calcium
238.4mg
Calories
488
Fat
20.4g
Saturates
6.8g
Protein
36.9g
Carbs
42.7g
Sugars
10.3g
Fibre
7.8g
Salt
1.5g
Iron
5.7mg
Calcium
238.4mg
Calories
489
Fat
20.4g
Saturates
6.8g
Protein
36.9g
Carbs
42.8g
Sugars
10.3g
Fibre
7.8g
Salt
1.5g
Iron
5.7mg
Calcium
239mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Prep the veggies. Wash and finely dice the green leek leaves, roughly chop the spinach, and peel and dice the carrot.
- Place a large frypan over medium-high heat, add the garlic infused oil and fry the beef and pork until just browned. Next, add the chopped carrot and leek and cook for 2 minutes, until they start to soften. Add the thyme, chilli/red pepper flakes, and oregano, then season with a few grinds of salt and pepper. Cook for a further minute.
- Drain any excess fat from the frypan, then transfer the beef and pork mixture into a large saucepan. Add the canned tomatoes, tomato paste, Worchestershire sauce, sugar, and stock/broth. Stir well and bring to a rolling boil over medium-high heat.
- Reduce the heat to medium-low and stir through the pasta and spinach. Cook until the pasta is tender, stirring every couple of minutes (ours took about 8 minutes).
- While the pasta cooks, mix the mozzarella and ricotta cheese in a small bowl.
- When the pasta is cooked, remove the soup from the heat and stir through the fresh basil, reserving a few leaves for serving. Ladle the soup into bowls and add a dollop of the cheese mixture. Garnish with a few basil leaves and season with black pepper. Serve the low FODMAP lasagna soup hot.
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.
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients like inulin, soy flour, lupin flour, and amaranth flour.
If some of your household are not low FODMAP or gluten free then you can cook them normal pasta, however make sure you cook it separately.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
Check your dried chilli flakes do not contain onion or garlic powder.
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
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
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
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
