Low FODMAP Minestrone Soup

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Our Low FODMAP Minestrone Soup is warm, nourishing, and easy on digestion. It blends a rainbow of vegetables, gluten-free pasta, and optional lentils for a satisfying meal that’s both filling and FODMAP-safe. Infused oils replace garlic and onion for rich flavor without triggering symptoms. Whether you’re managing IBS or just looking for a veggie-packed soup, this one-pot meal hits the spot.

Ingredients Needed:

• 2 tbsp onion-infused oil (garlic-free, olive oil-based)
• 2 tbsp garlic-infused oil (strained, made with olive oil)
• 2 medium carrots: chopped
• ½ cup tomato paste: concentrated tomato flavor
• 2 cups chopped vegetables: mix of zucchini, potatoes, yellow squash, pumpkin, eggplant, or spinach
• ½ tsp dried oregano
• ½ tsp dried thyme
• Salt and black pepper: to taste
• 1 can (16 oz) diced tomatoes: with juices, no added garlic/onion
• 4 cups Low FODMAP vegetable broth: homemade or certified store-bought
• 2 cups water
• 1 cup gluten-free Low FODMAP pasta: small shape like macaroni
• ½ cup canned lentils: optional, drained and rinsed
• ¾ cup baby spinach or kale or collard greens: chopped
• 2 tsp fresh lemon juice
• Optional garnish: Parmesan cheese (non-vegan), fresh parsley

How To Make Low FODMAP Minestrone Soup:

Sauté Base Vegetables:
In a large pot or Dutch oven, warm 3 tablespoons of the infused oils over medium heat. Add the chopped carrots and tomato paste. Cook, stirring often, for 7–10 minutes until softened.

Add Vegetables & Herbs:
Stir in your 2 cups of chopped veggies along with the oregano and thyme. Cook for 2 minutes until fragrant.

Add Liquids:
Pour in the canned diced tomatoes (with liquid), broth, and water. Season with salt and pepper.

Simmer Soup:
Raise the heat to medium-high and bring to a boil. Partially cover with the lid. Reduce heat and simmer gently for 15 minutes.

Add Pasta, Lentils & Greens:
Remove lid. Stir in gluten-free pasta, canned lentils (if using), and chopped greens. Simmer uncovered for about 20 minutes, or until pasta is tender and greens are cooked.

Final Flavor Boost:
Remove from heat. Stir in lemon juice and remaining tablespoon of infused oil. Taste and adjust salt and pepper.

Serve:
Ladle into bowls and garnish with grated Parmesan and chopped parsley if desired.

Recipe Tips:

• Use certified Low FODMAP broth to avoid hidden garlic or onion
• Add pasta only before serving if storing for later, to prevent mushiness
• Only use garlic- and onion-infused olive oils (never canola or soybean based)
• Canned lentils are Low FODMAP safe in small amounts—rinse them well
• Freeze leftovers without pasta for better texture

How to Store & Reheat:

• Room Temperature: Serve immediately, don’t leave out
• Fridge: Store up to 4 days in an airtight container
• Freezer: Freeze without pasta for up to 3 months. Reheat and add fresh-cooked pasta

Nutrition Facts (per serving, approx.):

• Calories: ~180
• Sodium: ~380 mg
• Protein: ~7 g
• Fat: ~7 g
• Carbs: ~23 g
• Fibre: ~4 g
• Sugar: ~5 g

FAQs:

Is minestrone soup Low FODMAP?
Yes, when made with garlic- and onion-infused oils, Low FODMAP veggies, and certified broth, it’s IBS-friendly and gentle on digestion.

Can I include lentils in Low FODMAP soup?
Yes! Use canned lentils only. Rinse them well and limit to ¼ cup per serving.

What pasta is best for Low FODMAP soups?
Choose gluten-free pasta made from rice, corn, or quinoa flour. Avoid wheat-based pasta.

Can I freeze this minestrone soup?
Yes, freeze without the pasta. Reheat and add freshly cooked gluten-free noodles for best texture.

How do I make sure my broth is Low FODMAP?
Make homemade broth or choose certified Low FODMAP brands without “natural flavors” that may contain onion or garlic.

Try More Recipes:

• Low FODMAP Chicken Meatloaf
• Low FODMAP Turkey Meatloaf
• Low FODMAP Beef Meatloaf