Enjoy a steaming bowl of Low FODMAP Minestrone Soup. It is full of FODMAP friendly vegetables, garbanzo beans, and gluten free noodles. It is perfect for anyone on a low FODMAP diet. It is also gluten free and vegetarian.
This soup is a perfect addition to a weekly meal plan as a meatless recipe option during soup season. The whole family will love it. It is a flexible recipe that uses whatever leftover vegetables are in the refrigerator. Lastly, Top with parmesan cheese, or don’t. Either way, it will be delicious.
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Featured Ingredients
- Garlic Infused Olive Oil - Adds the perfect garlic flavor without using garlic.
- Leeks - Use only the green parts. Smells a bit like onions, without using onions!
- Carrots - Perfect sweetness and flavor.
- Celery - Just a bit to add an additional flavor.
- Green Beans - Chopped green beans, frozen or fresh.
- Yellow Squash - Adds a bright yellow color and it is delicious.
- Tomato Paste - Concentrated tomato flavor to add to the tomato broth.
- Spices - Dried Oregano, Dried Thyme, Kosher Salt, Bay Leaves, Red Pepper Flakes, Bay Leaves and Ground Black Pepper
- Canned Tomatoes - Diced tomatoes without any unnecessary ingredients.
- Vegetable Broth - Use homemade or a low FODMAP friendly option.
- Gluten Free Pasta - Use a small pasta for easy bite-size bites.
- Chickpeas - Drained and rinsed, adds protein and fiber.
- Kale - Nutrient-dense greens to add vitamins and color.
- Lemon Juice- Added at the end to brighten up the soup.
- Grated Parmesan Cheese - Optional but delicious.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
In a Dutch oven or a large stock pot, heat three tablespoons of garlic oil over medium heat. Add the chopped leeks, carrots, and celery. Saute for 5 minutes.
Next, add the green beans and squash. Stir. Saute for 3-5 minutes.
To the vegetables, add the tomato paste, spices, and vegetable broth. Stir until tomato paste is incorporated into the broth.
Add the pasta and rinsed chickpeas to the simmering pot. Stir and add the chopped kale. Stir until the pasta is fork-tender. Use the package directions as a timing guideline. If needed, add an additional cup of water.
Remove from the heat, add a drizzle of garlic oil and fresh lemon juice. Remove the bay leaves.
Serve with parmesan cheese or chopped green onions if desired.
Ingredient Swaps
- Vegetables: Use leftover vegetables or favorite vegetables. Add potatoes or zucchini. Use fresh tomatoes instead of canned ones if it is tomato season.
- Greens: Additional options include baby spinach leaves or collard greens.
- Canned Beans: If you cannot tolerate beans, skip them. Add an extra cup of pasta instead.
- Broth Options: Use chicken broth or vegetable stock - Any low FODMAP stock or broth will work.
Minestrone Soup Varations
Minestrone Soup With Italian Sausage Soup: Cook one pound of Low FODMAP Italian sausage before saluting the carrots, celery, and leeks. For a lower-fat option, use Italian turkey sausage.
Slow Cooker Minestrone Soup: In a large 6-Quart crock pot, add the chopped veg, broth, tomato paste, spice mix, and tomatoes. When there are thirty minutes left to cook, add the chickpeas, kale, and pasta. Cook on low until the pasta is fork-tender. Drizzle in the garlic oil and lemon juice before serving.
Storing Leftovers
To Store: Keep any leftovers in an airtight container. The next day, the pasta will absorb moisture, and the texture will be compromised. If making this soup in advance, do not add the pasta until serving.
To Reheat: Heat a bowl of soup in a microwave or saucepan for 1-2 minutes. Stir halfway between cooking time.
To Freeze: Omit the noodles until serving. The soup will freeze, but the noodles do not hold up well to freezing - defrosting - heating process. If that isn’t an issue for you, go ahead and freeze leftovers for up to four months.
Meal Plan
Add this minestrone soup to your weekly meal plan. The soup comes together with minimal effort. Add a delicious green salad topped with Italian dressing. Finally, toast gluten free bread and dip it into the broth.
More Soup Recipes
Recipe
Low FODMAP Minestrone Soup
Equipment
- Dutch Oven
Ingredients
- 4 tablespoons garlic infused olive oil divided
- 1 cup leeks green parts chopped
- 2 medium carrots peeled and chopped, about 1 cup
- 2 medium ribs celery chopped, about 1 cup
- 1 cup green beans chopped
- 1 cup yellow squash chopped
- 6 ounces tomato paste
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- 1 teaspoon kosher salt
- 2 bay leaves
- 1 28 ounces diced tomatoes, undrained (or 2, 15-ounce cans)
- 4 cups vegetable broth (32 ounces)
- 1 cup water
- pinch red pepper flakes
- freshly ground black pepper
- 1 cup gluten free small shell pasta
- 1 15 oz. chickpeas rinsed and drained
- 2 cups baby spinach or chopped kale
- 2 teaspoons lemon juice
- Freshly grated parmesan cheese for garnishing (optional)
Instructions
- In a large stock pot or Dutch oven, add 3 tablespoons of garlic oil over medium heat.
- Add the chopped carrots and celery. Saute for five minutes or until soft.
- Add the green beans and squash. Saute for another three or until heated minutes.
- Next, add the tomato paste, oregano, thyme, salt, bay leaves, diced tomatoes, vegetable broth, and water. Stir until tomato paste is incorporated.
- Add the pasta, rinsed chickpeas, and chopped kale. Simmer until pasta is fork tender, about six to eight minutes. Season with the red pepper flakes and black pepper.
- Remove from the heat and add the remaining garlic oil and lemon juice.
- Serve with grated parmesan cheese and green onions if wanted.
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