Low-FODMAP Minestrone Vegetable Soup Recipe; Gluten-free, Vegan

Minestrone soup is a classic family favorite! This low-FODMAP Minestrone Vegetable Soup recipe is both gluten-free and vegan.  Plus it is relatively easy.  You can make it in batches and freeze for later in individual freezer bags or containers.

I have always loved soup- so filling, and healthy as well as low-calorie.  But low-FODMAP recipes have been hard to come by…this low-FODMAP Minestrone Vegetable Soup recipe will be the perfect addition to your recipe book.

For the soup prep, try our low-FODMAP Happy Soup Vegetable Soup Base.  Super easy!

For more soup recipes- look at low-FODMAP Chicken and Wild Rice, low-FODMAP Chicken Noodle and low-FODMAP Carrot and Curry Soups

Or check out my blog for many more recipe ideas… we have over 200 low-FODMAP recipes!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Minestrone Vegetable Soup; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.  However, due to multiple servings of vegetables, please adjust to your personal tolerance.

Serves: 8-10

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour 5 minutes

Ingredients

  • 2 tablespoons onion-infused oil
  • 2 tablespoons garlic-infused oil
  • 2 medium carrots, chopped into small squares
  • ½ cup (8 tablespoons) tomato paste
    • 2 tablespoons is one low-FODMAP serving (this is 4 servings)
  • Total of 2 cups additional chopped vegetables
    • ½ cup each of your choice:
      • potatoes, yellow squash, zucchini, eggplant, pumpkin, broccoli heads
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • salt and pepper to taste
  • 16 ounces canned diced tomatoes, with their liquid (ensure no high-FODMAP additives)
    • About 4 ounces in one low-FODMAP serving
  • 4 cups (32 ounces) low-FODMAP vegetable broth (try my low-FODMAP Happy Vegetable Base Soup) or low-FODMAP chicken broth for non-vegan version
    • Be cautious with store bought stocks/broth.  ‘Natural flavors’ in ingredient lists often contain onion and garlic.  I make my own broths to ensure they are low-FODMAP, lower in sodium and so much better tasting
  • 2 cups water
  • 1 cup gluten-free, low-FODMAP macaroni or other small low-FODMAP pasta noodles
    • I used Ronzoni brand GF macaroni: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
  • ½ cup canned lentils (optional)
    • Note: canned lentils are low in FODMAPs due to the canning juices removing some of the high-FODMAP carbohydrates.  Do not substitute regular lentils
    • 1/2 cup is one low-FODMAP serving
  • 3/4 cup baby spinach, chopped kale or chopped collard greens
    • this is approximately 1/2 low-FODMAP serving for spinach and collard greens, 1 serving for kale
  • 2 teaspoons freshly squeezed lemon juice
  • Optional garnish:
    • 2-3 tablespoons freshly grated Parmesan cheese (for non-vegan version)
    • Fresh chopped parsley

Directions

  • Warm 3 tablespoons of the oil in a large Dutch oven or stockpot over medium heat
  • Once the oil is hot, add the carrot, celery and tomato paste
  • Cook, stirring often, until the vegetables have softened, about 7 to 10 minutes
  • Add the 2 cups of your choice of vegetables, as well as oregano and thyme
  • Cook until fragrant while stirring frequently, about 2 minutes
  • Pour in the canned diced tomatoes and their juices, broth and water
  • Season generously with freshly ground black pepper and salt to taste
  • Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid
  • Reduce heat as necessary to maintain a gentle simmer
  • Cook for 15 minutes, then remove the lid and add the pasta, lentils and greens
  • Continue simmering, uncovered, for 20 minutes or until the pasta is cooked al-dente and the greens are tender
  • Remove the pot from the heat, then stir in the lemon juice and remaining tablespoon of olive oil
  • Taste and season with more salt and pepper
  • Garnish bowls of soup with grated Parmesan, if desired (non-vegan)
  • Serve with gluten-free crackers (I like Glutino) or if not concerned about gluten then recent research has shown that USA-sold saltine crackers are low-FODMAP
  • This low-FODMAP Minestrone Soup is healthy and oh-so-good!  My whole family devoured it 🙂

Comment/Review Below