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Home » Receitas » Sopas » Low FODMAP Minestrone Soup

Low FODMAP Minestrone Soup

January 15, 2021 By Joana Oliveira

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taça com sopa minestrone com uma colher branca mergulhada

Delicious low FODMAP Minestrone soup of Italian origin with vegetables, beans and pasta in tomato broth. A healthy, budget-friendly and comforting vegan meal.

taça com sopa minestrone e folhas de manjericão

This Low FODMAP Minestrone soup is faithful to the authentic Italian recipe and has carrots, zucchini, celery, cabbage, tomatoes, pasta (gluten-free) and beans. Their quantities were carefully calculated to avoid high FODMAP content and stacking. So that you can eat this delicious soup without unpleasant symptoms.

One of the questions I am asked frequently is: can we eat beans? Yes! On the first phase of the low FODMAP diet we can eat some varieties of beans in limited amounts. So a good way to add beans to our diet is by eating them in soups. We can safely eat the following types of beans per meal:

  • black, canned or boiled – 1.41oz | 40g
  • pinto, canned – 1.59oz | 45g
  • adzuki, canned – 1.34oz |  38g
  • adzuki, boiled – 1.23oz | 35g
  • butter, canned -1.23oz | 35g
Malga e panela com sopa minestrone

This low FODMAP minestrone soup is one of my favorite comfort foods for cold winter days. It is healthy, digestive, packed full of flavour and nutritious! I hope you enjoy it as much as I do!

And here’s the list of the most comforting Low FODMAP meals on the blog for these cold winter days:

  • Vegetable Lentil Stew
  • Zucchini and Spinach Soup
  • Vegetable Stew with Quinoa
  • Pumpkin and Ginger Soup
  • Chicken Soup
bowl of minestrone soup with a spoon inside
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4.34 from 9 votes

Low FODMAP Minestrone Soup

Delicious low FODMAP Minestrone soup with vegetables, beans and pasta in tomato broth. A healthy and comforting vegan meal.
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: carrots, kale, pasta, soup, zucchini
Servings: 6 portions
Author: My Gut Feeling

Ingredients

  • 4 tbsp olivei oil
  • 1.8 oz | 50g leek leaves thinly cut
  • 7 oz | 200g canned tomato diced
  • 35 oz | 1L water or low FODMAP vegetable broth
  • 7 oz | 200g carrots diced
  • 4.58 oz | 130g zucchini diced
  • 2.65 oz | 75g kale big stems removed
  • 0.7 oz | 20g celery optional, diced
  • 2 tsp salt
  • 1 bay leaf
  • 3.5 oz | 100g gluten free pasta (I used Schar's capelli d'angelo)
  • 3.5 oz | 100g black beans – canned or cooked drained and rinced
  • Basil leaves optional, chopped

Instructions

  • Cut all vegetables into small pieces and set aside.
  • Heat the olive oil in a large pan over medium heat and sautee the leek leaves for 2 minutes or until soft.
  • Stir in tomato and let cook for about 3 minutes.
  • Add water, carrots, zucchini, kale and celery (optional) and bring to a boil in maximum heat. Season with salt and add the bay leaf.
  • Cover and let simmer for 15 minutes, until vegetables are soft but "al dente".
  • Add the pasta and beans, remove the bay leaf, give the soup a gentle stir and let cook for 10 minutes more.
  • Serve with chopped basil leaves and a slice of low FODMAP bread or toast.

Notes

  • The safe dose of canned tomato is 3.5 oz |100g (fructose)
  • courgette, 2.29 oz |65g (fructans)
  • Bay leaf, 0.04 oz | 1g (about 1 – fructose)
  • Celery, 0.35 oz |10g (mannitol)
  • Canned or cooked dried black beans, 1.41 oz | 40g (GOS and fructans)
Safe portion on the low FODMAP diet 1/3 of the recipe, 2 servings
Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

This recipe has been revised and updated according to Monash FODMAP’s latest updates. Originally published on January, 15 2021.

Filed Under: Budget-friendly Recipes, Dinner, Pasta, Soups, Take To Work, Vegan, Vegetarian Tagged With: carrots, courgette, kale, soup, tomatoes

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Hello and welcome to My Gut Feeling! My name is Joana and I follow the low FODMAP diet. Here you can find low FODMAP recipes and tips. Hope you enjoy!


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