Low FODMAP Minestrone Soup
Delicious low FODMAP Minestrone soup with vegetables, beans and pasta in tomato broth. A healthy and comforting vegan meal.
Servings: 6 portions
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)