At this time of year it’s nice to have something warm for lunch and this soup is always a popular option, in fact it might be the most popular low FODMAP recipe on my blog. However it can be difficult to make a low FODMAP soup, mainly due to the lack of ready-made suitable stocks. This recipe doesn’t use any stock but the strong flavours of the pancetta and parmesan (along with their saltiness) make up for this. I’ve added one tin of chopped tomatoes which would be classed as high in fructose (a FODMAP), however as the soup gives four large portions, a 1/4 tin of tomatoes is absolutely fine. The potato and rice make it a really filling, hearty soup and all the veg means it’s a very healthy, high fibre choice too.
If you need more soup ideas, have a look through my low FODMAP lunch section for inspiration.
- 1 tablespoon garlic flavoured olive oil and a little extra to drizzle at the end
- 80g smoked pancetta, finely chopped (you could also substitute smoked streaky bacon)
- 2 carrots finely diced
- 1 medium potato, peeled and diced into 1cm cubes
- 1 courgette finely diced
- 400g tin of chopped tomatoes
- 800ml boiling water
- 1 heaped tablespoon of rice
- A good pinch of salt and pepper
- A handful of fresh basil leaves, roughly chopped or torn
- A large handful of grated parmesan cheese
- Heat the tablespoon of oil in a medium pan and add the pancetta, frying it for a few minutes until it starts to brown a little
- Add the carrot and gently sautΓ© for a few minutes until they begin to soften slightly
- Add the potato, courgette, tinned tomatoes, water and rice
- Simmer gently for 15 minutes until the rice is cooked and the potato is soft
- Add the salt, pepper and stir in the basil leaves
- Serve each bowl of soup with a generous sprinkle of parmesan and a little drizzle of garlic oil
Patricia Colville says
Recently started Fodmap diet and I am finding your website and recipes incredibly helpful. This soup is vert tasty..
As I live alone I would find it helpful if you could indicate on every recipe if it can be frozen. Thanks again for a great set of recipes
Patricia
Louisa Reid says
Hi Patricia, that’s really kind of you. I’ll try and remember from now on to say if things can be frozen, it does make life a lot easier if you’re having to cook meals from scratch.
Cathy Johns says
This minestrone is just delicious. Thank you.
Louisa Reid says
Thanks Cathy, that very kind of you to say π
cheavonne says
I don’t do this but had to let u know this soup has rocked my world!!
jolly good stuff π
Louisa Reid says
Thanks Cheavonne, that’s really kind, I’m glad you like it!
Lorraine says
Just made this soup. It was delicious. Thank you so much
Louisa Reid says
Thanks Lorraine, I’m really pleased to hear that π
Nicola says
This recipe looks great, can’t wait to try it! How long would leftovers last in the fridge and/or freezer?
I love this blog, thanks so much for all the inspiration π
Louisa Reid says
Thank you Nicola, I’m glad your enjoying the blog ?. The soup should be ok in the fridge for 2-3 days and if its frozen then 2-3 months (longer freezing can affect the texture and flavour of foods). Best wishes, Louisa
Carole says
I made this today added broken rice noodles in place of rice and 1/2 cup chickpeas. Delicious. Thanks
Louisa Reid says
That sounds lovely Carole, I’m glad you enjoyed it.
James Geckler says
Hi, Louisa,
I found your recipe while looking for a vegetarian soup recipe. It was easy to skip the pancetta and added extra carrots. The soup turned out great! We had some gluten free bread with it. It made a great dinner for us vegetarians!
Louisa Reid says
Thanks for the feedback James. That’s a great idea for making it vegetarian, glad you enjoyed it!
Liliana says
Delicious!
I doubled the recipe for a family of four with some more to spare.
the secret is the saute. a liitle caramelisation gives great flavour
I’m new to Fodmap and I’m using whatever I can in the cupboards till next shopping day.
I substituted canola oil for the olive oil
I didn’t use the garlic. skipped the pancetta too.
Louisa Reid says
Thanks for the comments, it is such a tasty soup, I love it π