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side view of Low FODMAP Vegetable, Pasta & Bean Soup in clear glass bowl

Low FODMAP Vegetable, Pasta & Bean Soup

This Low FODMAP Vegetable, Pasta & Bean Soup is hearty and nourishing and happens to be vegan! Easy to make, too.

Low FODMAP Serving Size Info: Makes about 14 cups (3.3 L); about 10 servings; about 3/4 cup (180 ml) per serving.

Course: Dinner, lunch, Soup
Cuisine: American & Italian
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Makes: 10 servings
Calories: 142 kcal
Author: Dédé Wilson

Ingredients:

  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 3/4 cup (48 g) finely chopped scallions, green parts only
  • 1/4 cup (18 g) finely chopped leeks, green parts only
  • 8 cups (2 L) water
  • 1, 28- ounce (794 g) can crushed tomatoes
  • 1, 15.5- ounce (439 g) can chickpeas, drained, rinsed and drained again
  • 12- ounces (340 g) diced butternut squash
  • 8- ounces (225 g) red potatoes, scrubbed and cut into small bite-sized pieces
  • 6- ounces (170 g) cleaned and trimmed kale, chopped finely
  • 3 medium carrots, scrubbed, trimmed and cut into thick rounds (1/2-inch/12 mm or even larger)
  • 2 cups (150 g) sliced bok choy
  • 1 medium patty pan or yellow squash scrubbed, trimmed and cut into thick rounds (about 1/2-inch/12 mm thick)
  • 1 medium zucchini scrubbed, trimmed, quartered and cut into small bite-sized pieces
  • 1 teaspoon dried basil
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried thyme
  • Kosher salt
  • Freshly ground black pepper
  • 1 cup (100 g) raw gluten-free elbow or small shell shaped pasta

Preparation:

  1. Place Garlic-Infused Oil in a large heavy pot or Dutch oven and heat over medium heat. Add scallion and leek greens and sauté for a few minutes until soft. Add water, canned tomatoes, chickpeas, squash, potatoes, kale, carrots, bok choy, yellow squash, zucchini, basil, smoked paprika and thyme and stir all together well. Season with salt and pepper.
  2. Cover and bring to a boil over medium-high heat, then turn heat down and simmer for at least 30 minutes or until vegetables are tender, stirring occasionally. Taste and adjust seasoning as desired.

  3. Meanwhile, cook pasta in a generous amount of salted water till al dente; drain and stir into soup (see Tips). Soup is ready to serve, or cool to room temperature and refrigerate in an airtight container for up to 5 days. Freeze for up to 1 month, adding pasta upon reheating. Reheat as needed.

Notes:

Tips

  • You could cook the pasta right in the soup, but it gives you bit less control over the pasta texture and the pasta also soaks up some of the luscious soup liquid, but if you are short on time or don’t want to clean an extra pot, be our guest!
Nutrition Facts
Low FODMAP Vegetable, Pasta & Bean Soup
Amount Per Serving
Calories 142 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g5%
Sodium 7mg0%
Potassium 3mg0%
Carbohydrates 31g10%
Fiber 3g12%
Sugar 2g2%
Protein 5g10%
Vitamin A 70IU1%
Calcium 7mg1%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.