Soup IS for Summer…and Beyond!
Are you stuck in a soup rut and only think of it during the winter? You are missing out! The garden and farmer’s markets are bursting with fresh veggies just begging to be combined at this time of year and this Summer Garden Vegetable Soup is one of our favorite ways to combining many of them into one satisfying dish. To make it even easier to prepare, see our Tips; you can use FODY Garlic-Infused Olive Oil or our Garlic-Infused Oil (made with olive oil) instead of the listed olive oil and garlic cloves.
While the soup can stand on its own, stirring a little low FODMAP Basil Pesto into the soup right before serving makes it extra special.
Use the freshest veggies you can find and remember to have a Low FODMAP Vegetable Broth on hand, either homemade or store bought. Sautéing the garlic in the oil will infuse flavor but you must make sure to remove all of the garlic pieces before proceeding with the rest of the recipe; they must only come in contact with the oil.
If you eat cheese, please do consider adding the parmesan rind to the soup. It enriches the flavor and texture considerably making it all around richer. Our Whole Foods store sells just the rinds, just for this purpose. And we love their labeling: “A rind is a terrible thing to waste”. Below you can see it floating around in the soup bringing all of its inherent umami flavor.
Of course if you are vegan, leave the Parmesan out. Any which way, this soup is bursting with summer vegetable goodness. Comfort food in a bowl.
Low FODMAP Summer Garden Vegetable Soup
This soup packs many of summer's best low FODMAP veggies into one pot for an easy-to-cook soup that is suitable for FODMAPers and everyone else who needs some warm comfort food in a bowl.
Low FODMAP Serving Size Info: Makes about 4 quarts (3.8 L); serving size 2 cups (480 ml); 8 servings
- 1/4 cup (60 ml) olive oil
- 2 whole garlic cloves, peeled
- 1 cup (48 g) finely sliced leeks, green parts only
- 1/4 cup (16 g) finely chopped scallions, green parts only
- 8 cups (2 L) Low FODMAP Vegetable Broth, homemade or purchased
- 1 pound (455 g) red potatoes, scrubbed and cut into large bite-sized pieces
- 2 medium carrots, peeled and cut into bite-sized pieces on the diagonal
- 12 ounces (340 g) plum tomatoes, cored and chopped
- 6 ounces (170 g) green beans, ends trimmed, cut into thirds
- 1 medium zucchini, ends trimmed away, cut into quarters lengthwise, then cut into bit-sized chunks
- 1 cup (164 g) yellow corn kernels, fresh off the cob
- 1/2 large fennel bulb, stalks and fronds discarded, cut into 1/2-inch (12 mm) wide slices
- 2 ounces (55 g) kale, tough stems removed, torn into large bite-sized pieces
- 3 ounce (85 g) piece of rind of Parmesan cheese (omit if vegan)
- Kosher salt
- Freshly ground black pepper
- Low FODMAP Basil Pesto, optional
- Heat oil in a 5-quart (4.7 L) Dutch oven or similar size stockpot over low-medium heat. Add garlic cloves and sauté for a minute or two until garlic is softened, but not browned. Remove all of the pieces of garlic; this is very important to keep the recipe low FODMAP. Once all of the garlic pieces are removed add leek and scallion greens and sauté for about 3 minutes or until softened but do not let them brown.
- Add broth, potatoes and carrots and bring to a simmer. Cover and simmer for about 10 to 15 minutes or until potatoes and carrots are just tender when pierced with a knife. Add tomatoes, beans, zucchini, corn, fennel, kale and cheese rind and simmer for about 20 to 25 minutes or until vegetables are cooked but still retain some vibrancy of color. Season to taste with salt and pepper, going light on the salt if you plan on using the pesto. Soup is ready to serve. Ladle into bowls and stir about 2 teaspoons of Basil Pesto into each serving, if desired. Soup can be refrigerated in airtight containers for up to 4 days or frozen for 1 month.
- You can also use 1/4 cup of FODY Garlic-Infused Olive Oil in lieu of the oil and garlic cloves.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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