Low FODMAP Minestrone Soup
This meatless soup is perfect during soup season. The whole family will love it.
Servings: 8 Servings
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.
Notes
Low FODMAP Information: 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.
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, cook the pasta on its own and add to individual bowls.
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.
Nutrition Information
Serving: 1cupCalories: 359kcalCarbohydrates: 62gProtein: 13gFat: 11gSugar: 21g
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