Minestrone soup is a classic family favorite! This low-FODMAP Minestrone Vegetable Soup recipe is both gluten-free and vegan. Plus it is relatively easy. You can make it in batches and freeze for later in individual freezer bags or containers.
I have always loved soup- so filling, and healthy as well as low-calorie. But low-FODMAP recipes have been hard to come by…this low-FODMAP Minestrone Vegetable Soup recipe will be the perfect addition to your recipe book.
For the soup prep, try our low-FODMAP Happy Soup Vegetable Soup Base. Super easy!
For more soup recipes- look at low-FODMAP Chicken and Wild Rice, low-FODMAP Chicken Noodle and low-FODMAP Carrot and Curry Soups…
Or check out my blog for many more recipe ideas… we have over 500 low-FODMAP recipes!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Minestrone Vegetable Soup; Gluten-free, Vegan
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (based on data at posting). However, due to multiple servings of vegetables, please adjust to your personal tolerance.
Serves: 8-10
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Ingredients
- 2 tablespoons onion-infused oil
- 2 tablespoons garlic-infused oil
- for tips on how to find these oils, see my low-FODMAP recipe swap blog
- 2 medium carrots, chopped into small squares
- 1/2 cup (8 tablespoons) tomato paste
- 2 tablespoons is one low-FODMAP serving (this is 4 servings)
- Total of 2 cups additional chopped vegetables
- 1/2 cup each of your choice:
- Potatoes, yellow squash, zucchini, eggplant, pumpkin, broccoli heads
- 1/2 cup each of your choice:
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- 16 ounces canned diced tomatoes, with their liquid (ensure no high-FODMAP additives)
- About 4 ounces in one low-FODMAP serving
- 4 cups (32 ounces) low-FODMAP vegetable broth (try my low-FODMAP Happy Vegetable Base Soup) or low-FODMAP chicken broth for non-vegan version
- Be cautious with store bought stocks/broth. ‘Natural flavors’ in ingredient lists often contain onion and garlic. I make my own broths to ensure they are low-FODMAP, lower in sodium and so much better tasting
- See my Top 11 tips for a low-FODMAP diet for more information; or download our free low-FODMAP Happy Gut Guide
- Be cautious with store bought stocks/broth. ‘Natural flavors’ in ingredient lists often contain onion and garlic. I make my own broths to ensure they are low-FODMAP, lower in sodium and so much better tasting
- 2 cups water
- 1 cup gluten-free, low-FODMAP macaroni or other small low-FODMAP pasta noodles
- I used Ronzoni brand GF macaroni: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
- 1/2 cup canned lentils, drained and rinsed (optional)
- Note: canned lentils are low in FODMAPs due to the canning juices removing some of the high-FODMAP carbohydrates. Do not substitute regular lentils
- 1/4 cup (46 g) is one low-FODMAP serving
- 3/4 cup baby spinach, chopped kale or chopped collard greens
- this is approximately 1/2 low-FODMAP serving for spinach and collard greens, 1 serving for kale
- 2 teaspoons freshly squeezed lemon juice
- Optional garnish:
- 2-3 tablespoons freshly grated Parmesan cheese (for non-vegan version)
- Fresh chopped parsley
Directions
- Warm 3 tablespoons of the oil in a large Dutch oven or stockpot over medium heat
- Once the oil is hot, add the carrots and tomato paste
- Cook, stirring often, until the carrots have softened, about 7 to 10 minutes
- Add the 2 cups of your choice of vegetables, as well as oregano and thyme
- Cook until fragrant while stirring frequently, about 2 minutes
- Pour in the canned diced tomatoes and their juices, broth and water
- Season generously with freshly ground black pepper and salt to taste
- Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid
- Reduce heat as necessary to maintain a gentle simmer
- Cook for 15 minutes, then remove the lid and add the pasta, lentils and greens
- Continue simmering, uncovered, for 20 minutes or until the pasta is cooked al-dente and the greens are tender
- Since gluten-free pasta tends to get mushy, make sure not to overcook the noodles
- Remove the pot from the heat, then stir in the lemon juice and remaining tablespoon of olive oil
- Taste and season with more salt and pepper
- Garnish bowls of soup with grated Parmesan, if desired (non-vegan)
- Serve with gluten-free crackers (I like Glutino) or if not concerned about gluten then recent research has shown that USA-sold saltine crackers are low-FODMAP
- This low-FODMAP Minestrone Soup is healthy and oh-so-good! My whole family devoured it 🙂
34 Responses
I made this soup and even my husband enjoyed it. It was flavorful and very easy to whip up.
I used a different brand of pasta, left out the lentils, and did not see the celery in the ingredients list, but it was still delicious. I would recommend taking care not to overcook the pasta, as the texture can become come a bit mushy.
Thanks Irene! So glad you loved the recipe. We agree that gluten-free pasta can become mushy, and we appreciate that tip :). We will add a note in the recipe too!
The celery was not on the list of ingredients because to make this low fodmap you can only put a small amount of celery like only 1/2 a stalk diced to the whole pot. Another suggestion for the pasta I have seen is cook it separate from the soup and have each person add the pasta to there bowl of soup before eating.
Thank you!
Great recipe!
I made this for my daughter, and she loved it! We used quinoa pasta, which worked well, and lentils, to provide protein. I did use only 1/4 cup of green lentils, rather than 1/2, because they were dry rather than canned, and I wanted to be sure not to include too many high fodmap items. A lovely dish!
Jeff,
This sounds great! We are so glad you enjoyed it.
Just be aware that dry lentils will cook into a much larger portion than canned, about 2.5 times the amount. So 1/4 cup of dry lentils will end up being about 3/4 cup of cooked lentils. That still should be fine for this recipe (3 low-FODMAP servings); but it does alter the servings from the initial 1/2 cup canned lentils (1 low-FODMAP serving). Be aware of this difference when substituting for other recipes.
Cooked lentils are not equivalent to canned lentils since canning will soak the lentils and remove a lot of the FODMAPs which would still be present if you simply boil them.
Glad you love the soup! Have a wonderful day 🙂
Love to eat some spicy soup ! !
Thank you!
Yummy!
This recipe was FANTASTIC! We ate every last bite. Used butternut squash, potato and zucchini as my veggies. I omitted 1 c of water though; we like a thicker soup. But delicious and will keep it on the rotation.
MR,
Thank you SO MUCH for such a sweet comment! Feedback like this inspires us. Have a wonderful day 🙂
This soup is phenomenal. I usually add chicken or ground beef to make it heartier. We all like it at our house. Thanks!
Chrissy,
Great feedback! We love hearing these comments, they truly brighten our day 🙂 Thank you
I love this soup and my husband (who does not have dietary restrictions) loves it too! Thank you for coming up with this tasty recipe that keeps my tummy happy ?
Thank you SOOO much for your feedback Lucy!
Amazing
I’m 10 weeks into the fodmap diet, getting a little tired of the current recipes I have been rotating and wanted to try something new but still within the diet. This was the best soup recipe I have tried yet. I will make this & highly recommend! Delicious!
Ashley,
We LOVE hearing this kind of feedback! So pleased we can keep your mouth happy at the same time as your tummy! Hope to hear from you again soon 🙂
Go To Recipes
This soup recipes has become one of my go to recipes that we love on a rainy night or when we are looking to get our veggie fix. Delicious and easy to make!
Awesome Hannah!
Your feedback inspires us!! Thanks for sharing, it makes our day 🙂
Can this be made in the slow cooker?
Thanks
Hi Kay,
We don’t suggest this soup recipe in the slow-cooker, since the greens and pasta tend to become overdone when simmered too long. You could look at our low-FODMAP Slow-Cooker Recipe list for some other great options though!
Good luck 🙂
Could this be made and then frozen? I think the main concern would be how the noodles would hold up? I was hoping to make a double batch and freeze it. Thanks!
Hi Caroline!
Thanks for the question. Our concern would be the pasta could get mushy as well. We suggest if you plan to freeze that you omit adding the pasta until the day you defrost it. Our low-FODMAP Pumpkin Sweet Potato Soup should freeze wonderfully though!
cooking pasta separately
I cook my noodles separately and then add to my soup as I am ready to eat. This allows me to freeze leftover soup and not worry about mushy noodles. Regular cooked noodles freeze well, not sure about gluten free noodles
Nancy!
Perfect plan and we completely agree. Gluten-free noodles get mushy so we would prepare the same as you. Wonderful!!
Fabulous!
New to low FODMAP eating and glad I found this recipe! My cousin, who house shares with me, my 30 year old daughter and her fiance absolutely loved this! I made it last week and am already putting together a list for next week!!!! Thank you, thank you, thank you!!!!!
Sharon!
AWESOME. Love it! Such beautiful words. You made our day.
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PLEASE stay in touch with us!!!
Yummy!
Loved this recipe. Only change I did was add the veggies later because I don’t like them too soft.
Desiree,
Great to hear from you! So glad you enjoyed the soup. Stay in touch 🙂
So many leftovers!
This recipe was easy to throw together! I put some meat in it because my Fiancé is not a fan of only vegetable soup. It was so good, and we had plenty of leftovers! I used Barilla macaroni, but I would suggest making it separate and adding the amounts you want later because the pasta absorbed all of broth and turned to mush in the leftovers. It was still amazing though the next day, even without the broth!
Hi Riley!
Thanks for your comment and tips! We are completely in agreement if the soup is not consumed immediately, then it is a great idea to prepare the pasta separately. In our experience, GF pasta will always get a mushy texture when it soaks too long. Stay in touch :)!
My husband is Italian and loves Italian food. I came across this minestrone recipe. Not only is it delicious and a huge hit with the family, it is hubby approved. So good. It also freezes well.
Thank you SO much Katelyn,
We loved reading your review and hearing how much the soup is enjoyed by your whole family!
Please stay in touch!!
Very good!
This was delicious. I used 1 zucchini & 1 parsnip for veggies. I happened to have fresh oregano and thyme on hand so I used those instead. I also used the whole can of lentils since I knew we wouldn’t have a huge serving. I will definitely make this again, and perhaps add 1/4 teaspoon of hot pepper flakes next time.
Thank you so much for your comments!