Delicious low FODMAP Minestrone soup of Italian origin with vegetables, beans and pasta in tomato broth. A healthy, budget-friendly and comforting vegan meal.
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
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
Low FODMAP Minestrone Soup
- 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
- 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.
- 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)
This recipe has been revised and updated according to Monash FODMAP’s latest updates. Originally published on January, 15 2021.