My minestrone soup and low FODMAP vegetable stock powder recipes are 2 of the most popular posts on my blog, and this soup is based on a hybrid of those recipes with a few tweaks. I try to use vegetables from our garden where possible which isn’t always easy especially during the winter but I’ve managed to do this with the kale. You could also try adding different green veg such as courgette, spinach or pak choi and use rice instead of gluten free spaghetti if you prefer. The pesto brings incredible flavour to the soup and you could make a larger quantity of pesto and refrigerate to use another day, for example on gluten free pasta.
For more soup recipes, check out these low FODMAP lunch ideas.
Low FODMAP Green Minestrone Soup
Author: Louisa Reid
Recipe type: Soup
: Low FODMAP
Prep time:
Cook time:
Total time:
Serves: 3-4
Ingredients
- 1 tablespoon olive oil
- Green tops of 4 spring onions, finely sliced
- 2 large handfuls of kale, tough stalks removed and leaves finely shredded
- 2 tablespoons frozen peas
- A handful of green beans (approximately 100g) cut into 1 inch pieces
- A heaped tablespoon of low FODMAP vegetable stock powder (see above)
- 50g (1/3cup) gluten free spaghetti, broken into small pieces, approximately 1 inch long
- A handful of grated parmesan
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- For the Pesto
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- 2 tablespoons of lightly toasted pine nuts
- a large handful of fresh basil (approximately 30g)
- 2 tablespoons garlic olive oil
- 2 tablespoons grated parmesan cheese
- Ground pepper
Instructions
- Heat the oil in a medium pan and gently sauté the spring onion for a few minutes
- Add the kale, peas, green beans, vegetable stock powder and 800ml boiling water
- Bring to the boil, add the gluten free spaghetti and stir so that the spaghetti doesn't stick together then simmer gently for 8 minutes until the pasta is cooked
- Meanwhile put the pesto ingredients into a small food processor or blender to make a rough paste (or you could use a mortar and pestle)
- Serve the soup with a heaped teaspoon of pesto, a sprinkling of parmesan and a little drizzle of olive oil
Looks delicious! Pesto is one of my favorite ways of adding flavor to low-FODMAP foods. I’ll have to try this sometime.
It’s so tasty, you should definitely give it a go!
It looks delicious. I’m trying to do clean eating on the low fodmap diet. It’s been very boring but this looks great. Thank you.
It’s really good, especially with the pesto stirred through ?
The pesto is incredible. No way it feels part of an elimination diet. Really good
Thanks for the kind comments Josie ?
I’m confused, Onions are a NO NO on the low fodmap diet.
That’s correct but the green part of spring onions are fine and can be used as a substitute for onions!