Low-FODMAP Hearty Hamburger Soup; Gluten-free, Dairy-free

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Low-FODMAP.  Hamburger Soup.  30 minutes. One Pot.

You heard that right!

This is a quick, delicious and hearty recipe for low-FODMAP Hamburger Soup.  It warms you up from the inside out.  Make it dairy-free, or serve it with some grated cheese over top.  It is also gluten-free!

Low-FODMAP Hamburger Soup is great with a crusty low-FODMAP Bread, or low-FODMAP, GF Crackers.  If you tolerate gluten, then many white wheat sourdough breads are also low in FODMAPs (check if they have been fermented overnight as this reduces the fructans in the wheat).

This low-FODMAP Hamburger Soup recipe can be modified for other types of meat (chicken, turkey or pork) if you like!

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 6-8 (Yields about 2 quarts)

Prep time: 15 min

Cook time: 30 min

Total time: 45 min

Equipment: Large saucepan or Dutch Oven

Ingredients

  • 1 pound (16 ounces) ground beef
    • I used lean beef
  • 4 cups low-FODMAP Beef Broth
  • 1 can (14.5 ounces) diced tomatoes, undrained
    • 4 ounces is one low-FODMAP serving due to fructans
    • Select a brand without added onion or garlic
  • 1 tablespoon onion infused oil
  • 3 medium carrots, (200g) sliced
  • 2 large potatoes (500g), peeled and cubed
    • I used Yukon Gold
  • 1 stalk (30 g) chopped celery
    • 10 g is one low-FODMAP serving due to mannitol
  • 1 & 1/2 teaspoons salt
  • 1/2 teaspoon pepper
  • 1 teaspoon Certified low-FODMAP Happy Spices Italian Seasoning
  • 4 tablespoons tomato paste (optional)
    • 2 tablespoons is one low-FODMAP serving due to fructans
  • 1 cup (115g) cut fresh or fresh frozen green beans (defrosted)
    • 75 g is one low-FODMAP serving due to sorbitol
  • Optional: Shredded cheddar cheese, fresh oregano

Directions

  • In a large saucepan with lid, brown beef (about 5 minutes) over medium heat
  • Drain beef if desired
  • Add all the remaining ingredients to the pot except the green beans and tomato paste
  • Reduce heat; cover and simmer for 15 minutes or until potatoes and carrots are tender.  Taste broth, and if desired add tomato paste and stir well
  • Add in the green beans then cover and simmer about another 5-15 minutes until the beans are tender (will vary depending on whether you used frozen or fresh)
  • Serve topped with cheese and garnished with fresh oregano along your favorite low-FODMAP crackers or low-FODMAP bread!

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2 Comments

  1. Kevin March 29, 2022
    • Rachel Pauls Food March 29, 2022

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