Minestrone Soup (Adapted)
Classic Italian vegetable soup simmered until everything is soft and tender. Each ingredient is cooked down to easy-to-digest consistency—the kind of soup that feels gentle even when your gut doesn't.
Minestrone Soup (Adapted)
Classic Italian vegetable soup simmered until everything is soft and tender. Each ingredient is cooked down to easy-to-digest consistency—the kind of soup that feels gentle even when your gut doesn't.
Ingredients
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Heat garlic-infused oil in a large pot over medium heat.
Equipment: large potAdd carrots and celery. Sauté for 5 minutes until slightly softened.
Add zucchini and cook 3 more minutes until it begins to soften.
Add tomatoes, broth, Italian herbs, and salt. Stir to combine.
Bring to a boil, then reduce heat and simmer for 15 minutes until vegetables are tender.
Rinse beans very thoroughly under running water for at least 30 seconds.
Tip: Thorough rinsing removes water-soluble oligosaccharides that cause gasAdd rinsed beans and pasta to the soup. Stir gently.
Cook for 10 minutes until pasta is tender and beans are heated through.
Taste and adjust seasoning with additional salt if needed.
Serve topped with fresh basil and a sprinkle of Parmesan if using.
Notes
No onion or garlic
Traditional minestrone uses both—garlic-infused oil provides that savory depth without the FODMAPs. The fructans stay in the solids, not the oil.
Bean rinsing
Critical for reducing oligosaccharides. Rinse canned beans under running water for at least 30 seconds, using your fingers to agitate. This can reduce GOS content by up to 25% according to Monash research.
De-stringing celery
Use a vegetable peeler to remove the fibrous strings from celery stalks. This makes celery dramatically easier to digest for those with strictures or motility issues.
Gluten-free option
Use rice-based or corn-based small pasta shapes. Check cooking time on the package—gluten-free pastas often cook faster.
Vegetable variations
Green beans (trimmed and cut), well-cooked diced potatoes, or baby spinach (added at the end) can be incorporated or swapped in.
Storage
Refrigerate in an airtight container for up to 4 days. The pasta will absorb liquid overnight—add extra broth when reheating. Freezes well for up to 3 months (pasta texture may soften).
Make ahead
Flavors improve overnight as the herbs meld. Consider cooking pasta separately and adding when reheating to prevent mushiness.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
