Low FODMAP Vegetable Bean Soup
Servings: 6
Yield: ~10 cups
Prep Time: 10 minutes
Cook Time: 25 minutes
🧂 Ingredients
Protein & Flavor
-
3 slices bacon, chopped
-
2 tbsp garlic-infused olive oil (instead of garlic clove)
Vegetables
-
½ cup green tops of scallions or chives, chopped (instead of onion)
-
2 small carrots, diced
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2 celery stalks, diced (use only the green parts for low FODMAP)
-
2 small zucchini, diced
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6 cups fresh spinach, chopped
Canned & Liquid
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1 (14 oz / 400 g) can chopped tomatoes, undrained
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2 (15 oz / 425 g) cans Great Northern beans, drained and rinsed well
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3 cups low-FODMAP chicken broth (check label: no onion/garlic)
Seasoning
-
Coarsely ground black pepper, to taste
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1/4 cup grated Parmigiano Reggiano cheese, for topping
👩🍳 Instructions
-
Cook bacon:
In a large pot, cook the chopped bacon over medium heat until almost crisp. -
Add vegetables:
Stir in carrots, celery (green parts only), and scallion tops or chives. Cook for about 5 minutes until slightly softened. -
Add zucchini and aromatics:
Stir in zucchini and garlic-infused olive oil. Cook for another 3 minutes. -
Combine beans & liquids:
Add canned tomatoes, drained beans, chicken broth, and black pepper. Stir to combine. -
Simmer:
Bring the soup to a gentle boil, then reduce heat and simmer for 10 minutes. -
Add spinach:
Stir in chopped spinach and cook just until wilted, about 2–3 minutes. -
Serve:
Ladle into bowls and top each serving with 1–2 tbsp grated Parmesan cheese.
✅ Low FODMAP Notes
| Original Ingredient | Low FODMAP Alternative |
|---|---|
| Onion | Green tops of scallions or chives |
| Garlic | Garlic-infused olive oil |
| Celery | Use only green tops, avoid the white base |
| Beans | Canned, drained, and rinsed; ½ cup per serving |
| Broth | Onion- and garlic-free broth |
🍽️ Tips
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Add fresh herbs like parsley or thyme for extra flavor.
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Use extra garlic-infused oil if you want more garlicky aroma.
-
Serve with gluten-free bread for a complete meal.
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