Cabbage soup (Low FODMAP)

Low FODMAP Soupy/Upsoupy Cabbage Dish

Servings: 6–8
Prep Time: 10 minutes
Cook Time: 30–35 minutes

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Ingredients

• 1 1/2 to 2 lbs lean ground beef or turkey

• 1 tbsp garlic-infused olive oil (instead of minced garlic)

• Green tops of 1 large scallion or 1/2 tsp asafoetida powder (instead of onion)

• 1 small cabbage, chopped

• 2 cans (14.5 oz each) diced tomatoes (check no onion/garlic added)

• 1 can (8 oz) tomato sauce (check no onion/garlic added)

• 1/2 cup water

• 1 tsp ground black pepper

• 1 tsp sea salt

• Optional: 1 cup uncooked rice (for less “soupy” version)

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Instructions

1. Heat oil:
   In a large skillet or pot, heat garlic-infused olive oil over medium heat.

2. Sauté aromatics:
   Add scallion tops (or asafoetida) and cook 1–2 minutes until fragrant.

3. Brown meat:
   Add ground beef or turkey and cook until browned, breaking it up with a spoon.

4. Add cabbage and liquids:
   Stir in chopped cabbage, diced tomatoes, tomato sauce, water, black pepper, and salt.

5. Add rice (optional):
   If you want a less soupy version, stir in 1 cup uncooked rice now.

6. Simmer:
   Bring mixture to a boil, then cover and reduce heat. Simmer 25–30 minutes, or until cabbage is tender (and rice is cooked if using).

7. Serve:
   Taste and adjust seasoning. Serve hot.

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✅ Low FODMAP Notes

Original Ingredient	Low FODMAP Adjustment
Onion	Use green tops of scallions or ½ tsp asafoetida powder
Garlic	Use garlic-infused olive oil
Tomato products	Ensure no onion/garlic added
Rice	Low FODMAP in typical serving (½ cup cooked per person)

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🍴 Tips

• Add fresh herbs like parsley or thyme for extra flavor.

• Serve with a sprinkle of Parmesan cheese if desired.

• For more texture, add shredded carrots or zucchini along with cabbage.

Please note:

• Green cabbage (common cabbage) is low FODMAP at around ½ cup cooked or 75 g raw per serving.

• Red cabbage is also generally low FODMAP in similar amounts.

• Napa (Chinese) cabbage) is low FODMAP in typical serving sizes.

⚠️ Large amounts of cabbage can be high in FODMAPs (especially oligosaccharides like fructans), which may cause bloating or gas in sensitive individuals.

So in your recipe, using one small cabbage for 6–8 servings should keep it within safe low FODMAP limits.