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The Best Italian Wedding Soup; Low-FODMAP & Gluten-free

low-FODMAP Italian Wedding soup closer up in bowls
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Low-FODMAP & Gluten-free Italian Wedding Soup. Flavorful meatballs, in a hearty broth with veggies & pasta. This soup warms from the inside.

Ingredients

Scale

For the Meatballs:

  • 8 ounces lean ground beef
  • 8 ounces ground veal, or ground pork (see notes, can also use beef)*
  • 1/2 cup low-FODMAP breadcrumbs*
  • 3 tablespoons (9g) minced fresh chives, or green scallion tips*
  • 1 & 1/2 teaspoons (3g) minced fresh oregano*
  • 1/2 cup finely shredded Parmesan cheese*
  • 1 large egg
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Oil, for frying, optional 

For the Soup:

  • 1 tablespoon olive oil 
  • 3 medium carrots (160g), peeled and diced
  • 1 celery stalk (40g), chopped*
  • 8 cups low-FODMAP chicken broth, prepared, plus extra to consistency (see notes below)*
  • 1 cup raw low-FODMAP & gluten-free orzo, or Acini di Pepe pasta** 
  • 6 oz (170g) fresh spinach, chopped*
  • 1 teaspoon onion or shallot-infused olive oil*
  • 1 teaspoon garlic-infused olive oil*
  • Finely shredded Parmesan, for serving

Instructions

For the meatballs:

  • Add beef, and veal (or pork) to a large mixing bowl
  • Mix in GF breadcrumbs, chives or scallion tips, oregano, Parmesan, egg, salt, and pepper
  • Gently toss and break up mixture with hands to evenly coat and distribute
  • Shape mixture into very small meatballs, about 3/4 inch to 1 inch and transfer to a large plate, or baking sheet (if planning to bake balls, line with parchment paper)
    • I had 40 meatballs
  • If planning to fry meatballs:
    • Heat oil for frying in a large non-stick skillet over medium-high heat
    • Fry meatballs until browned and cooked through, turning occasionally, about 10 minutes total. You may have to work a batch at a time. Set aside for now
  • If planning to bake meatballs:
    • Heat oven to 450F (you can also use an air fryer if you prefer)
    • Place balls in preheated oven on a parchment lined baking sheet 
    • Allow to cook for about 6-8 minutes, until firm
    • Remove from oven, turn heat to broil
    • Replace to brown for about 1-2 minutes more
    • Set aside while soup cooks

For the soup:

  • While meatballs are browning, heat olive oil in a large pot, or Dutch oven, over medium-high heat
  • Add carrots, and celery, and sauté until veggies have softened about 6 – 8 minutes
  • Pour in low-FODMAP chicken broth, and bring mixture to a boil
  • Add in GF pasta** (unless cooking separately), and reduce heat to light boil (about medium or medium-low)
  • Cover and cook, stirring occasionally until pasta is tender (about 10 minutes)
  • Stir in the meatballs, and allow to warm (and finish cooking, if necessary)
  • Add in the spinach, and infused oils, then taste and adjust seasonings, or add broth to your preference
  • Serve warm, garnished with Parmesan, to taste

Notes

  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
  • You can use all ground beef in the meatballs, rather than a combination
  • I recommend homemade breadcrumbs. You could use my recipe with gluten-free bread, or if you tolerate gluten many types of sourdough are low enough in fructan that they are low-FODMAP and easy to digest. You may also use some commercially available brands of breadcrumbs, if you ensure low-FODMAP ingredients. I have made this recipe using Target’s Good & Gather plain breadcrumbs with good results
  • Select a low-FODMAP certified chicken broth or make your own.  You may need to adjust the amount of broth depending on your plans for the GF pasta (see next points)
  • **Gluten-free pastas will tend to get mushy over time in a soup. If you plan on storing the soup for later consumption, I suggest you prepare the GF orzo separately and add to soup before serving. If you are doing so, you may wish to reduce the amount of chicken broth by 2 cups 
  • Spinach is low-FODMAP in 75g servings, but up to 740g may be tolerated per FODMAP Friendly. 
  • Infused oils do not contain FODMAPs.  See my Low-FODMAP Top 11 Tips to explain why!
  • The green scallion tips are low in FODMAPs, avoid the bulb
  • Parmesan is low in lactose and low in FODMAPs
  • For making ahead: You can prep and bake the meatballs 1-2 days in advance and refrigerate, warm in the soup broth before serving.  They could also be frozen for up to 1 month

Find it online: https://rachelpaulsfood.com/the-best-low-fodmap-gluten-free-italian-wedding-soup/

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