Italian Wedding Soup
Tender chicken meatballs floating in clear broth with silky cooked spinach. At just 1g fiber per bowl, this is the kind of comfort food your gut can actually handle during a flare.
Italian Wedding Soup
Tender chicken meatballs floating in clear broth with silky cooked spinach. At just 1g fiber per bowl, this is the kind of comfort food your gut can actually handle during a flare.
Ingredients
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Meatballs
Soup
Instructions
Combine ground chicken, breadcrumbs, egg, Parmesan, salt, and oregano in a medium bowl, mixing gently with your hands until just combined.
Equipment: medium bowlTip: Overmixing makes tough meatballs—stop as soon as ingredients are combinedRoll the mixture into small meatballs, about 1/2 inch in diameter (roughly marble-sized), placing them on a plate as you go. You should get about 30 tiny meatballs.
Tip: Use a 1/2 teaspoon measure to portion uniformly for even cookingBring the chicken broth to a rolling boil in a large pot over high heat.
Equipment: large potStir in the garlic-infused oil.
Carefully drop the meatballs one by one into the boiling broth—they should sink initially.
Reduce heat to medium-low and simmer uncovered for 10 minutes, until the meatballs float to the surface and are cooked through.
Tip: Meatballs are done when they float and show no pink when cut openAdd the pasta and cook according to package directions, usually 8-10 minutes.
Tip: Stir occasionally to prevent pasta from sticking to the bottomStir in the spinach during the last 2 minutes of cooking, until the leaves wilt and turn bright green.
Taste and season with salt and pepper as needed.
Ladle into bowls and top each serving with a sprinkle of Parmesan cheese.
Notes
Storage
Refrigerate soup in an airtight container for up to 3 days. Store pasta separately if possible, as it absorbs broth over time. Reheat gently on the stovetop over medium heat, adding extra broth to thin as needed. Freezing not recommended due to pasta texture changes.
Gluten-free option
Replace breadcrumbs with almond flour (or omit entirely for lighter meatballs) and use gluten-free pasta or white rice. White rice requires less cooking time and absorbs more liquid, so use about 1/3 cup instead of 1/2 cup pasta.
SCD compliance
This recipe is NOT SCD-legal due to breadcrumbs and pasta. For an SCD version, use almond flour instead of breadcrumbs, omit the pasta entirely, and add extra well-cooked vegetables like diced zucchini or carrots.
Meatball size
Marble-sized meatballs are more tender and easier to digest than larger ones. Use a 1/2 teaspoon measure to portion them uniformly so they cook evenly.
Spinach substitute
Baby spinach has the most delicate texture and wilts quickly. Escarole (a traditional Italian wedding soup green) has more texture but may be harder to digest—stick with spinach during flares. Omit greens entirely if you're very sensitive.
Make-ahead
Form meatballs up to 1 day ahead and refrigerate, or freeze for up to 3 months. Cook from frozen by adding 2-3 extra minutes to simmering time.
Broth absorption
Pasta continues to absorb broth as the soup sits. When reheating leftovers, add 1/2 to 1 cup of extra broth or water to restore the soupy consistency.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
