Low fodmap minestrone soup


I’ve always loved a good chunky vegetable broth. It’s so comforting and packed full of goodness . My Baba (Ukrainian grandmother) makes the BEST vegetable and noodle soup! It’s like medicine for the soul.

Minestrone soup makes me feel the same way. So much love, attention and honest, simple ingredients go into making it. There are so many different ways of making it and hundreds of different family recipes but this recipe is my way. 

Ingredients

  • 500g Passata
  • 1 tbsp tomato purée
  • 1 tbsp Garlic infused oil
  • Half a swede
  • 3 carrots
  • 150g gluten free pasta
  • 2 courgettes
  • 2 red peppers
  • 1/2 tbsp dried basil 
  • 1/2 tbsp oregano
  • 1/2 tbsp smoked paprika
  • 100ml white wine
  • Low fodmap stock – enough to cover
  • 1 tsp sugar
  • 3 tsp cornflour 
  • 3 leaves of spring greens
  • Fresh basil (optional)

Method

  1. Dice all of the veg and throw them into a deep casserole dish or saucepan.
  2. Tip in all of the other ingredients except for the pasta and the cornflour. Pour over enough stock to cover everything.
  3. Simmer until the veg is soft then tip in the pasta.
  4. Once the pasta is cooked, mix the cornflour with a splash of water then slowly pour into the soup whilst stirring continuously.
  5. Check the seasoning and mix in some salt and pepper if you fancy it! 

Enjoy! It’s great to take as a packed lunch to reheat at work and will last up to 5 days in the fridge! 

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Low fodmap stock


It’s nearly impossible to find low fodmap stock at the supermarket and making your own can sometimes seem a bit of an effort but I’ve come up with super easy recipe that will add tonnes of flavour with none of the stomach ache and doesn’t use lots of expensive ingredients. In fact it’s a great way to use up your Sunday roast left overs!

Ingredients

  • Chicken carcass or any other bones you like
  • 2 Carrots
  • 100g Celeriac (instead of celery which isn’t low fodmap)
  • 2 bay leaves
  • A big bunch of fresh dill
  • The green tops of 6 spring onions (only the green bit if low fodmap)
  • 1 tbsp peppercorns
  • 1 tsp salt

Method

Throw all of the ingredients into a deep pan or slow cooker. Pour in enough water to cover everything and simmer gently. If you’re doing it in a pan 1-2 hours should be enough. If I’m using a slow cooker I tend to put it on overnight.

Once done, drain the liquid (make sure it’s not down the sink as I’ve sadly learnt one too many times).

This can be frozen or kept in the fridge for a couple of days.

Low fodmap butternut squash and sweet potato soup


Since starting my low fodmap diet I’ve felt amazing. In only two weeks I’ve gone from looking 9 months pregnant to maybe around 4 months (I’m not actually pregnant in case you hadn’t already guessed). For the first time in years I’m not going out covered in a massive cardigan and scarf to hide my tummy. My body is looking so much more in proportion and the blinding pain is disappearing rapidly.

I feel the best I’ve felt in a very VERY long time.

I’ve also learnt to trust carbs again. They’ve always been a bit of a fear food for me as everyone tells you not to eat them. But since going low fodmap, potatoes have become a big part of my life again. They don’t hurt me, they don’t make me ill and they take away all those horrible cravings I would have on low carb diets. The way I see it everything in moderation. And before you ask, upping my carbs hasn’t made me put on weight, the opposite in fact!

I’m a big fan of low fodmap. Yes, it is very restrictive but after years of trying different diets out in a vain attempt to fix myself, the fodmap diet hasn’t been too intimidating.

Once you figure out what you can have and stop focussing on what you can’t it becomes much easier to manage.

The main downside however, to the fodmap diet is that it’s impossible to buy readymade food. The onion and garlic restriction is a huge bummer. Grabbing a pot of soup from the supermarket for a quick lunch is now a thing of the past. So I decided to come up with a recipe of my own and, as my husband always says as he steals a few chips from my plate, sharing is caring! So here you go:

Ingredients

1 Butternut squash, peeled, deseeded and cut into chunks

3 sweet potatoes, peeled and chopped

1 red pepper, de-seeded and chopped

The green tops of 6 spring onions (only the green bit is low fodmap)

A big bunch of fresh coriander, roughly chopped

1 chilli, de-seeded and chopped

1 inch of fresh ginger, peeled and chopped

250g passata

1-2 tbsp garlic infused oil (the only garlic thing allowed on fodmap)

2 tbsp lime juice, more if you like it sharp!

1 tin of coconut milk

Fodmap friendly stock or if you can’t get any/make any just use water and make sure to season with salt and pepper

Method

Gently fry the veg in the garlic infused oil until slightly softened. Pour over in the coconut milk and passata and then top up with enough stock/water to cover the veg. Chuck in the rest of the ingredients and let it simmer gently until the veg has softened.

Blend and it’s ready to serve. This can be kept in the fridge for a few days and is great for lunches or a quick dinner.

Farmhouse Vegetable Soup

A hearty, nutritious soup is perfect for the bitter winter months and is wonderful for soothing sore throats and colds.

I picked this recipe up when I was working as a cook in a tourist farmhouse kitchen. This was their staple soup recipe and was always popular with the customers. It’s a very easy recipe and the amounts of the ingredients I have given are just a rule of thumb and can be varied to what you have in the larder! This recipe tastes great as a broth but I also like to blend it to create a thicker, fuller flavoured soup.

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 Ingredients

1 small swede
4 medium sized carrots
2 leeks
1 large onion
2 courgettes
2 pints of chicken stock
½ tsp mixed spice
½ tsp celery salt
butter for frying
salt and pepper for seasoning

Method

Chop up all of the vegetables into medium sized chunks and throw into a large pan. Fry gently in a little butter until just softened. Then pour in the chicken stock until it just covers the vegetables and add the mixed spice and celery salt. Cover and leave on a low heat for about 30 minutes to an hour, stirring every now and again.

Once all the vegetables are soft, taste and season with salt and pepper. As I said above you can either serve this straight away or blend it before you do so. I would recommend removing a little of the stock before you do this, just to make sure that once blended it is not too thin (you can always add the stock back in once blended). This soup is wonderful all year round but there’s something so cosy and comforting about a bowlful of soup when there’s a frost outside!

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