Low FODMAP minestrone soup
You can never have enough recipes for tasty soups, right? This low FODMAP minestrone soup is just such a soup. Ideal as a filling warm lunch or as a main course with some bread.
What is minestrone soup?
Minestrone soup is an Italian vegetable soup. It literally means “big soup” and the soup got this name because it is often a thick soup with many different ingredients.
It is an ideal soup to use a lot of vegetables and to use up leftovers. In addition, the soup is also very healthy because of the amount of vegetables it contains.
I find this soup ideal to take to work for lunch. In the fall and winter I love to eat something warm with my lunch.
I also add pasta to make the soup extra filling. This is not the custom in Italy, but you often see this in Dutch minestrone soup recipes. Apparently we just love that 😉
How to make low FODMAP minestrone soup
There is no set recipe for minestrone soup. The vegetables used in the soup differ per region and per season. So you can actually use any vegetables you like.
I chose the following low FODMAP vegetables:
- Roma tomatoes and zucchini (note: both contain fructans, make sure to check the notes underneath the recipe for more information).
- Leek, only the green part
- Spring onion, only the green part
- I also season the soup with a bay leaf, Italian herbs, fresh thyme and fresh basil.
I make the stock with stock cubes. Make sure you pick a low FODMAP stock cube that doesn’t contain any onion, garlic or other high FODMAP ingredients.
You don’t have to add pasta to minestrone soup, but I like to do that. I use a gluten-free pasta because that is often a safe low FODMAP option. I usually try to find a gluten-free pasta with a little bit more fiber.
If you use a standard gluten-free pasta based on corn, it often contains no fiber.
My favourites are:
- Brown rice pasta from Your Organic Nature (a brand that is sold in Ekoplaza in the Netherlands)
- Grand Italia fusilli
- Grand Italia penne
Beans are also often added to minestrone soup. I didn’t do this myself in this recipe, but you can add some beans if you like.
Note that only a few types of beans/legumes are suitable for the FODMAP diet and that they are limited low FODMAP.
For example, you can choose:
- Lima beans, up to 39 grams
- Canned black beans, up to 40 grams
- Canned chickpeas, up to 42 grams
- Canned lentils, up to 46 grams
How long can I keep the soup?
You can keep this soup for two days. Let it cool down immediately after cooking. Then put it in a sealed container or put it in the pan with the lid on in the fridge.
You can also freeze soup well. Put the soup in a sealed plastic container, then it will stay good for 3 months.
If you want to eat the soup, it is best to put it in the fridge the day before and let it thaw in the fridge. Then heat it up in a pan when you want to eat it.Print
A filling low FODMAP minestrone soup. A delicious healthy meal! With pasta and several kinds of vegetables. Gluten-free, vegetarian and vegan.
- 150 g (5.3 oz) carrot, in slices
- 200 g (7 oz) zucchini*
- 1 leek, only the green part
- 3 stalks of spring onion, only the green part
- 1 1/2 liter (6 1/3 cups) water
- 3 low FODMAP stock cubes
- 70 g tomato paste
- 4 medium roma tomatoes*
- 1 bay leaf
- 1 tsp Italian herb mix (make sure it is low FODMAP)
- 1/2 tsp pepper
- 1/2 tsp salt
- 4 sprigs of thyme
- A handful of fresh basil
- 100 g gluten-free pasta
- Peel the carrot and cut into slices. Cut the tomatoes and zucchini into cubes.
- Cut the green parts of the leek and spring onion into rings.
- Heat 1 tbsp of olive oil in your soup pan. Add the carrot, zucchini, leek and spring onion and fry for a few minutes on low heat.
- Add the cubes of tomato, tomato paste, water, stock cubes, bay leaf and Italian herbs. Add the stems of the basil. Put the leaves aside for garnish.
- Remove the thyme leaves from the stem and add to the soup.
- Bring the soup to a boil and stir everything together well.
- Lower the heat, put a lid on the pan and leave the soup to simmer for 10 minutes until the vegetables have softened.
- Add the pasta and boil for 10 more minutes.
- Taste the soup and season with salt and pepper if necessary.
- Yummy to serve with some low FODMAP bread.
*Note: the low FODMAP serving size for tomatoes has been changed. If you are still in the elimination phase or know that you react to fructans: you can best decrease the amount of zucchini to 100 gram. And use a maximum of 3 roma tomatoes. In these amounts one serving of this recipe is low FODMAP (1/4 of the total recipe). If you know you tolerate fructans, you can use the amounts mentioned in the recipe.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Soup
- Method: Boiling
- Cuisine: Italian
Keywords: low FODMAP minestrone soup, gluten-free minestrone soup, lactose-free minestrone soup, vegetarian minestrone soup
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