Minestrone Soup (low FODMAP)

Name: Minestrone Soup (low FODMAP)
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 large carrot, peeled and diced; 1/2 cup chopped leek (green leaves only); 1 celery stick, diced; 2 slices (65 g) bacon, rindless and diced; 4 cups chicken stock, low FODMAP; 1 courgette, diced; 400g can plain crushed tomatoes; 1 cup cannellini beans, drained and rinsed; 2 cups spinach, roughly chopped; 1/2 cup gluten free pasta; 1/2 cup fresh basil, chopped; 2 Tbsp Olive oil; 1 teaspoon Sea salt; Cracked pepper

4 steps

Prep:20minCook:30min

Small serves of canned beans and celery are low in FODMAP

Updated at: Mon, 10 Jun 2024 06:50:26 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories361.2 kcal (18%)

Total Fat17.1 g (24%)

Carbs37.7 g (14%)

Sugars11.1 g (12%)

Protein15.1 g (30%)

Sodium1062.1 mg (53%)

Fiber8.1 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1carrot

large, peeled and diced

½ cupleek

chopped, green leaves only

1celery stick

diced

65gbacon

rindless and diced

4 cupschicken stock

low FODMAP

1courgette

diced

400gplain crushed tomatoes

can

1 cupcannellini beans

drained and rinsed

2 cupsspinach

roughly chopped

½ cupgluten free pasta

½ cupfresh basil

chopped

2 Tbspolive oil

1 teaspoonsea salt

cracked pepper

Instructions

Step 1

Heat oil in a large saucepan over medium heat. Add the carrot, bacon, celery and leek. Sauté gently for 5 mins until ingredients start to soften. Add stock, teaspoon sea salt and turn down the heat to simmer the mixture for 10-15 mins.

Step 2

While the veggies cook, drain and rinse the cannellini beans. Measure 1 cup.

Step 3

Add crushed tomatoes, courgette, spinach and beans to the van. Bring to the boil and then simmer over low heat for another 10 mins.

Step 4

Add the pasta and chopped basil to the soup. Coon the pasta in the soup according to packet instructions (undercook the pasta by 1-2 mins to stop it going mushy). Season with pepper If the soup is too thick, add little water.