Low FODMAP Minestrone Soup
This low FODMAP and easy vegan winter soup is the tastiest way to use up leftover produce from the fridge and is hearty, wholesome, and delicious.
Minestrone Soup
This low FODMAP and easy vegan winter soup is the tastiest way to use up leftover produce from the fridge. It’s hearty, wholesome and will keep you warm and satisfied.
Health Goals
Ingredients
- 1 tbsp garlic infused olive oil, for drizzling
- 1 cup of leek, thinly sliced (green tips only)
- 2 large carrots, cubed
- 1 small potato, cubed
- ½ celery stalk, cubed
- 400g canned diced tomatoes
- 2 cups of low FODMAP vegetable stock
- 1 ¼ cup of boiling water
- 2 cups of baby spinach
- 160g zucchini, diced
- 1 cup of canned chickpeas, drained and rinsed thoroughly
- ½ cup of wheat-free pasta (spirals or shells)
- ½ bunch fresh basil, roughly chopped (set aside a little for garnish)
- 2 tbsp of vegan parmesan
Method
- Heat a drizzle of garlic infused oil in a large saucepan over medium heat. Cook the leek, carrot, potato and celery, stirring, 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).
- Add the canned tomatoes, stock, boiling water, spinach leaves, zucchini and chickpeas. Bring to the boil and simmer on medium-low heat for 10 minutes.
- 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 the soup is too thick, add a little bit of water. Season with salt and pepper.
- Divide the minestrone between four bowls. Add a drizzle of garlic infused oil and a sprinkle of parmesan cheese to serve. Garnish with basil.
Nutrition Per Serving
Per 100g | Per Serve | |
Energy | 217Kj | 1,238Kj |
Protein | 1.6g | 8.9g |
Total Fat | 1.4g | 8.0g |
| 0.5g | 2.6g |
Total Carbohydrates | 7.5g | 42.5g |
| Sugar | 1.3g | 7.5g |
| Dietary Fibre | 1.6g | 8.9g |
| Sodium | 84mg | 481mg |
Quantities above are a guide only. Remember, foods contain FODMAPs in various amounts and serving size is important. If you're unsure whether a particular food is suitable for you, how much you can eat or whether or not you might stack your FODMAPs when you combine different foods, check in with your healthcare professional. Gluten-free recipes have been created using products that don't contain gluten or gluten-containing ingredients. They should be used as a guide only. Please check the product label before consuming.