Easy Gut-Friendly Vegetable Soup (Low FODMAP, Gluten-Free)
This Low FODMAP Vegetable Soup is a must-have recipe for anyone following a low FODMAP diet! This gut-friendly soup is comforting, healthy, and easy to make. And it’s highly versatile; you can substitute any of your favorite low FODMAP vegetables.
I love how it’s packed with so many delicious vegetables; it’s simple yet full of flavor. And this soup is ideal for lunch meal prep and freezing!
Why You’ll Love This Recipe!
- Simple and quick to prepare.
- Packed with nutrients and flavor without triggering IBS symptoms.
- Customizable with other low FODMAP vegetables or proteins.
- Great for cold weather, busy weeknights, or light lunches.
Ingredients and Substitutions
This Low FODMAP Vegetable Soup is full of gut-friendly ingredients that are both nutritious and delicious:
- Green Beans: Low in FODMAPs, add crunch, and are high in fiber.
- Carrots: Sweet, rich in beta-carotene, and easy to digest.
- Red Bell Pepper: Adds sweetness, vitamin C, and a pop of color.
- Zucchini: Hydrating, soft texture, and packed with vitamins A and C.
- Spinach: Nutrient-dense, rich in iron and folate, and wilts beautifully in soup.
- Canned Diced Tomatoes (Low FODMAP): Adds richness and depth of flavor; check for FODMAP-friendly brands. Make sure it doesn’t contain any onions or garlic.
- Garlic-Infused Olive Oil: Enhances flavor without digestive discomfort.
- Low FODMAP Vegetable Stock (or chicken stock): A flavorful, IBS-safe base that ties everything together. Here is a list of low FODMAP vegetable stocks or broths you can purchase:
Step-by-Step Instructions
Step 1: Prepare the Vegetables: Wash, trim, and chop all vegetables as needed.
Step 2: Sauté Vegetables: Heat the garlic-infused olive oil in a large pot over medium heat. Add the red bell pepper, carrots, and zucchini. Sauté for 5-7 minutes until the vegetables begin to soften.
Step 3: Add Green Beans and Tomatoes: Stir in the green beans and diced tomatoes, mixing well.
Step 4: Add Stock and Seasonings: Pour in the vegetable stock, then add the dried basil, oregano, smoked paprika (if using), salt, and pepper. Stir to combine.
Step 5: Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 15-20 minutes or until the vegetables are tender.
Step 6: Add Spinach: Stir in the spinach leaves during the last 5 minutes of cooking. They should wilt into the soup.
Step 7: Adjust Seasoning: Taste the soup and adjust the seasoning as needed.
Step 8: Serve: Ladle the soup into bowls and garnish with chopped parsley. Serve warm.
Tips for Success
- Suggestions for substitutions include swapping spinach with kale. Or, for a pop of color, add 1 cup of fresh or frozen corn.
- For extra protein, add some cooked chicken.
- Sprinkle some Parmesan cheese for extra flavor.
Storage Instructions
To store your Low FODMAP Vegetable Soup, let it cool completely before transferring it to an airtight container. It can be refrigerated for up to 4 days or frozen for 3 months.
For freezing, portion the soup into individual servings using freezer-safe containers or bags for easy reheating.
To reheat, warm the soup on the stovetop over medium heat, stirring occasionally, or microwave in a covered bowl until heated through. Add a splash of water or stock if needed to adjust the consistency.
Low FODMAP Information
This IBS-friendly vegetable soup contains low amounts of FODMAPs. The current amounts are based on the Monash University Low FODMAP app. Adjust your portions according to your individual tolerances.
- Green beans are low FODMAP, up to 15 beans per serving.
- Carrots are low FODMAP in a serving size of up to 500 grams.
- Red bell pepper is low FODMAP, up to ½ cup per serving.
- Zucchini is low FODMAP, up to ⅓ of a medium zucchini or 63 grams.
- Spinach is low FODMAP, up to 500 grams, but a recommended serving is 1.5 cups or 75 grams per meal.
- Canned tomatoes are low FODMAP, up to ½ cup per meal or 100 grams.
- Use a certified low FODMAP vegetable or chicken stock or make your own. Avoid any stocks with ingredients such as onions or garlic, as these are high in FODMAPs.
More Recipes
Low FODMAP Vegetable Soup
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 medium red bell pepper diced
- 2 medium carrots peeled and sliced
- 1 medium zucchini diced
- 1 cup green beans trimmed and cut into 1-inch pieces
- 1 can (14.5 oz) diced tomatoes no onions or garlic
- 6 cups vegetable stock or chicken stock (Low FODMAP)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- salt to taste
- ground black pepper to taste
- 3 cups fresh spinach
- ¼ cup fresh parsley chopped for garnish
Instructions
- Wash, trim, and chop all vegetables as needed.
- Heat the garlic-infused olive oil in a large pot over medium heat. Add the red bell pepper, carrots, and zucchini. Sauté for 5-7 minutes until the vegetables begin to soften.
- Stir in the green beans and diced tomatoes, mixing well.
- Pour in the vegetable stock or chicken stock, then add the dried basil, oregano, smoked paprika, salt, and pepper. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 15-20 minutes or until the vegetables are tender.
- Stir in the spinach leaves during the last 5 minutes of cooking.
- Taste the soup and adjust with more salt and pepper as needed.
- Ladle the soup into bowls and garnish with chopped parsely. Serve warm.
I love this vegetable soup for when I just want something comforting, healthy and easy to digest. 😊