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! 

Sugar Free Homemade Fajita Seasoning Mix

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As is the same for the majority of the population, I’m feeling the need for a bit of a health kick after the indulgences of Christmas, so I have been attempting to cut sugar and processed food from my diet as much as possible! One of the culprits of ‘hidden sugar’ is the Old El Paso Fajita Seasoning mix. This mix has a rich smoky flavour, which is hard to find in many homemade fajita mix recipes, but I think I may have cracked the recipe! I have substituted sugar with xylitol, a natural sweetener, which is really good for your teeth and doesn’t raise your blood sugar so is perfect for diabetics!

So here it is, my sugar free version of the Old El Paso classic:

Ingredients

2 tsp sea salt
2 tsp xylitol
2 tsp ground cumin
2 tsp ground coriander
1 tsp chili powder
1 tsp oregano
1 tsp ground ginger
1 tsp smoked paprika
1 tsp dried onion powder
1 tsp dried garlic powder
1 tsp cayenne pepper powder

Method

Mix together the ingredients and store in an airtight jar. This recipe makes about 5 tablespoons of spice mix. I like to use 2 tablespoons when I’m frying chicken and vegetables for two people as I like it quite spicy, but you can use as much or as little as you like!

All you need to do is, fry strips of chicken with some sliced onions and peppers until cooked through, then add 2 tablespoons of spice mix and stir-fry. You can add a bit of water if the mix starts to stick to the pan! I like to serve this in flour tortillas with a few spoonfuls of guacamole, sour cream and salsa, with a sprinkle of mature cheddar thrown in! Unprocessed, sugar-free and seriously yummy!