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–+ servings
vegetable soup in a bowl.

Low FODMAP Vegetable Soup

Veronica Thompson
Enjoy a comforting and gut-friendly Low FODMAP Vegetable Soup packed with fresh veggies and rich flavors. Easy to make, IBS-friendly, and perfect for meal prep!
5 from 1 vote
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 6
Calories 84 kcal

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.

Notes

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 up to 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. See the blog post for more information.

Nutrition

Calories: 84kcalCarbohydrates: 10gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 972mgPotassium: 341mgFiber: 2gSugar: 5gVitamin A: 6417IUVitamin C: 42mgCalcium: 48mgIron: 1mg
Keyword Low FODMAP Vegtable Soup
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