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Low FODMAP Summer Garden vegetable Soup

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

Course: Soup
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Makes: 8 servings
Calories: 263 kcal
Author: Dédé Wilson

Ingredients:

  • 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

Preparation:

  1. 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.
  2. 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.

Notes:

Tips

Nutrition Facts
Low FODMAP Summer Garden Vegetable Soup
Amount Per Serving
Calories 263 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g5%
Sodium 882mg37%
Potassium 258mg7%
Carbohydrates 38g13%
Fiber 5g20%
Sugar 6g7%
Protein 5g10%
Vitamin C 4.9mg6%
Calcium 6mg1%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.