Low FODMAP Hamburger Vegetable Soup

Enjoy a bowl of low FODMAP hamburger soup full of vegetables on a cold night. For convenience, use the crock pot to have dinner ready and waiting for you. Without garlic or onions, it is a great option for anyone on a low FODMAP diet. 

Why You'll Love This Recipe

• Simple, Easy, Soup Recipe
• Flexible Recipe
• Gluten Free, Low FODMAP, and Dairy Free

Featured Ingredients

• Ground Beef - A lean, inexpensive beef option. 
• Bell Peppers - Adds flavor and color.
• Red Potatoes - Waxy potatoes hold their shape and don’t turn to mush when cooked.
• Celery and Carrots - Two great vegetables to add flavor and texture. 
• Tomato Paste and Diced Tomatoes with Green Chilis (Rotel Tomatoes) - Concentrated tomato flavor along with a bit of spice from the green chilis. 
• Beef Stock - Use a low FODMAP option or make your own. 
• Spices: kosher salt, ground black pepper, dried parsley, ground oregano
• Garlic Infused Olive Oil and Green Onion Tops - For that garlic and onion flavors without the high FODMAPs.

See the recipe card for the exact measurements and complete instructions.

Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Cook the hamburger until no longer pink, or use frozen meal-prepped ground beef. Add to the slow cooker.

Step 2: Chop the bell peppers, potatoes, celery and carrots. Equally sized for equal cooking time.

Step 3: Add the chopped vegetables, tomato paste, diced tomatoes with green chilis, beef stock, and spices to the slow cooker. Stir to combine.

Add the cover and place on low heat for 7-8 hours or high for 4-5 hours or until the potatoes are fork tender. 

Step 4: Before serving, add the garlic oil and the green onion tops. Stir.

Ladle the soup into a bowl. Top with a low-lactose grated parmesan cheese to add a salty cheese option. Do not use parmesan cheese if dairy free is needed.

Ingredient Swaps

• Meat Options: Swap in stew meat or cubed sirloin for the hamburger. Or try ground turkey for a leaner option. 
• Tomato Options: Instead of diced tomatoes with green chilis, use diced tomatoes or whole canned tomatoes. 
• Veggies: Want more veggies? Add in cut green beans, peeled and cubed sweet potato, corn, and baby spinach.

Variations

Italian Sausage Vegetable Soup: Swap in homemade Italian sausage instead of ground beef for a tasty option. 

Spicy Hamburger Soup: If spicy foods do not bother you, add ½ teaspoon of cayenne pepper for some heat. Chop up a jalapeno and add it in with the bell peppers. 

Meaty Hamburger Soup: Add an additional pound of ground beef for a heartier soup.

Vegetarian Vegetable Soup: Omit the hamburger and use vegetable broth for a delicious vegetarian option.

Storing and Reheating

Store: Keep leftovers in an airtight container in the refrigerator for up to four days. 

Reheat: Place leftover soup in a saucepan and heat over low heat on the stovetop or reheat in a microwave-safe bowl in the microwave. Stir midway between the cooking time to ensure heating throughout.

Freeze: Keep chilled soup in a freezer-friendly containers and store in the freezer for up to four months. Defrost before reheating for best results.

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.

As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

• Ground Beef - Plain, unseasoned beef does not have any detectable FODMAPs.
• Bell Peppers - Depending on which color you choose the amount of FODMAPs changes. Use green peppers for the lowest amount of FODMAPs.
• Red Potatoes - Safe at ¼ cup or 75 grams per meal. 
• Celery Stalks - Safe at 1 stalk or 61 grams per meal. 
• Carrots - Safe at 1 small or 75 grams per meal. 
• Tomato Paste - Safe at 2 tablespoons or 28 grams per meal. 
• Diced Tomatoes with Green Chilis (Rotel Tomatoes) - Canned Tomatoes are safe at ½ cup or 100 grams per meal. Canned Green Chilis are safe at 2 tablespoons or 28 grams per meal. 
• Beef Stock - Use a low FODMAP option or make your own. 
• Spices:
  • Dried Parsley - Safe at 1 teaspoon or 2 grams per meal. 
  • Ground Dried Oregano - Safe at 1 teaspoon or 3 grams per meal. 
• Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal. 
• Green Onion Tops - Safe at ¾ cup or 75 grams per meal.

For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

What To Serve With Hamburger Soup

Serve this soup with a slice of low FODMAP cornbread. The sweetness and corn flavor compliments the hearty vegetable soup. It also goes great with a big leafy green salad with a either low FODMAP Italian dressing or dairy free ranch dressing! 

Discover even more soup recipes, including more slow cooker options.

Additional Low FODMAP Beef Recipes

• Low FODMAP Meatloaf - A tasty glazed meatloaf that is also gluten free.
• Low FODMAP Sloppy Joe’s - Not your Grandma’s sloppy joes! 
• Low FODMAP Mexican Lasagna - A layered casserole with taco meat and corn tortillas. 
• Low FODMAP Lasagna Soup - Skip the lasagna plan and make this delicious soup instead!