Low FODMAP Minestrone Soup
Recipe

Low FODMAP Minestrone Soup

Published on Friday, January 05, 2024
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Low FODMAP Minestrone Soup: Delicious and Digestive-Friendly

Introducing our Low FODMAP Minestrone Soup, a veggie-packed soup that effortlessly combines simplicity with versatility. 

Bursting with vibrant vegetables such as carrots, celery, and green beans, this soup is a testament to both flavor and nutrition. Its easy preparation makes it an ideal go-to for busy days, while its adaptability allows for creative customization, ensuring a satisfying bowl for every palate. Whether you're looking for a quick and nutritious weeknight dinner or a comforting meal to share, our vegetarian Minestrone Soup promises a wholesome and stress-free dining experience.

What Is Minestrone Soup?

Minestrone soup is a hearty and versatile Italian dish known for its rich and savory flavor profile. A staple in Mediterranean cuisine, Minestrone typically features a robust vegetable broth as its base, infused with a diverse array of fresh vegetables such as tomatoes, carrots, celery, and beans. The soup is often seasoned with herbs and spices, offering a comforting blend of flavors. 

What sets Minestrone apart is its adaptability—variations may include pasta, rice, or legumes, making it a flexible and nourishing option for those seeking a wholesome and satisfying meal. Whether enjoyed as a light appetizer or a substantial main course, Minestrone embodies the essence of hearty, vegetable-centric comfort food.

Key Ingredients

The key ingredients in this vegetable-packed Low FODMAP Minestrone Soup contribute to its robust flavor and digestive-friendly nature. The medley of carrots, potato, celery, and green beans ensures a hearty and nutrient-rich base. The infusion of Low FODMAP vegetable broth adds depth without compromising dietary restrictions, making it a suitable option for those limiting FODMAPS. When preparing the soup, choosing a Low FODMAP vegetable broth is crucial, as many commercial brands incorporate garlic and onions for flavor. Gourmand Organic Vegetable Broth is a great certified Low FODMAP option to have in your pantry! 

Including protein-packed chickpeas provides both substance and nutritional value, while gluten-free pasta introduces a satisfying element without triggering FODMAP sensitivities. Together, these thoughtfully chosen ingredients create a delicious and comforting soup that caters to those with sensitive stomachs. 

Are Chickpeas Low FODMAP?

Chickpeas can be a Low FODMAP option when handled appropriately. According to Monash University, a low serving of ¼ cup of chickpeas is safe for those following a Low FODMAP diet. Opt for canned chickpeas in water or brine, which helps leach out the water-soluble oligosaccharides, reducing the overall FODMAP content.

To further mitigate FODMAPs, ensure thorough rinsing of the chickpeas under water before incorporating them into your dishes. The process of rinsing effectively removes GOS and fructans, making canned chickpeas a more digestive-friendly choice for individuals adhering to a Low FODMAP diet. 

Customization and Variations 

Make this Low FODMAP Minestrone Soup uniquely yours by exploring customization options. Consider enhancing the blend of flavors with additions like zucchini, spinach, or chives – all Low FODMAP choices that contribute to both taste and nutritional value. You may also add a touch of indulgence with optional toppings. While grated Parmesan cheese offers a savory richness, a dollop of basil pesto introduces a burst of fresh, aromatic flavors, allowing you to make each bowl even more delicious!

Serving Suggestions

While Minestrone Soup stands as a hearty and satisfying meal on its own, considering a thoughtful pairing with a complementary side can add diverse textures and flavors to round out the dining experience. Whether it's a crusty slice of gluten-free garlic bread, a refreshing side salad, a classic grilled cheese sandwich, succulent grilled chicken, or a zesty bruschetta, these pairings can enhance the overall enjoyment of this comforting soup!

[[ recipeID=recipe-8lqgsao2e, title=Low FODMAP Minestrone Soup ]]

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Expert Contributor

Jessie Hulsey

RD, LD

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Low FODMAP Minestrone Soup

Dive into the wholesome goodness of our Low FODMAP Minestrone Soup, a flavorful adaptation of the classic soup crafted for those seeking digestive-friendly options. Packed with vibrant vegetables, this easy-to-make vegetarian soup promises both nourishment and taste, making it the perfect busy-night meal.

Servings: 4

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 35 mins
  • Total Time: 50 mins

Ingredients

Instructions

Ingredients

  • 2 large carrots, diced
  • 1 small potato, diced
  • 1 celery stalk, diced
  • 1 tbsp garlic-infused oil
  • ½ cup tomato paste
  • 3 cups Low FODMAP vegetable stock
  • 1 ¼ cup water
  • ½ cup fresh basil, chopped 
  • 1 cup green beans, trimmed
  • 1 cup canned chickpeas
  • ½ cup gluten-free pasta
  • Salt and pepper, to taste
  • Optional: Parmesan cheese, garnish

Instructions

  1. Start by peeling and dicing 2 large carrots, 1 small potato, and a celery stalk.
  2. In a large pot, heat 1 tbsp of garlic-infused oil over medium heat and sauté the diced vegetables for 5-7 minutes until slightly softened. Stir in ½ cup of tomato paste and cook for an additional 2 minutes.
  3. Pour in 3 cups of Low FODMAP vegetable stock and add 1 ¼ cups water. Bring the soup to a gentle simmer and cook for 10 minutes until the vegetables are tender.
  4. Add the pasta, green beans, chickpeas, and basil to the soup. Cook until the pasta is al dente, typically 7-9 minutes. If the soup becomes too thick, add a little bit of water.
  5. Taste and adjust the seasoning as needed with salt and pepper.
  6. Ladle the hot Low FODMAP Minestrone Soup into bowls and serve immediately. You may garnish with parmesan if desired. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 268
% Daily Value*
Total Fat 5.6g 8%
Saturated Fat 0.5g 2%
Trans Fat 0g
Sodium 716.2mg 29%
Total Carbohydrate 49.3g 16%
Dietary Fiber 6.6g 26%
Sugars 7.5g
Protein 8.3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Feel free to customize with additional Low FODMAP vegetables or herbs. Consider zucchini, spinach, or chives for added flavor and nutrition.


Store any leftover Low FODMAP Minestrone Soup in an airtight container in the refrigerator and consume it within three days to ensure freshness and quality.