16 June 2017
Vegetable soups are great favourites regardless of the season and they can be a terrific way to use up those odds and ends in the fridge! This mouth-watering recipe is very easy and healthy as just one serve provides more than half your daily recommended serves of vegetables. And don’t forget about all the dietary fibre! It’s also versatile as you can use whatever low FODMAP veggies you like and perhaps use what’s seasonal, cheap or growing in your garden. Also, if you are craving some legumes in your diet this soup recipe allows low FODMAP amounts.
1/3 cup (60g) oil, garlic infused
3 cups, 1 leek top (220g) leek leaves, 1 cm dice
1½ litres water (extra boiling water if desired)
1 large tin (800g) diced tomatoes
2 tsp (2g) pepper, black cracked
2 kg of mixed low FODMAP vegetables (all 1 cm dice) For example:
2 1/4 cups,1 large peeled swede (rutabaga)
2 1/4 cups, 2 large peeled waxy potatoes
3 3/4 cups peeled Jap pumpkin
2 1/4 cups, 2 large peeled carrots
2 1/4 cups eggplant
1½ cups, 1 large red capsicum, deseeded
1 x 400g tin (235g drained weight) chickpeas, drained and washed
½ bunch (150g) silverbeet, chopped
1 bunch (90g) parsley stalks and leaves, chopped
~4 tsp (12g) salt, to taste
Heat the oil in a stock pot and sauté the leek leaves until they start to caramelise.
Add the water, pepper and tomatoes and bring to the boil.
Add the vegetables in order of their cooking time. That is, add the ones that take the longest to cook first. So add swedes and simmer for 5 minutes before adding potatoes, carrot and pumpkin and cook for a further 10 minutes. Then add cabbage, red capsicum and chickpeas, cook again for about 5 minutes and lastly add silverbeet and parsley and simmer for a further 2 minutes.
This recipe uses lots of fresh vegetables! However many other low FODMAP veggies can be substituted like parsnip, turnip, spinach, kale, eggplant and zucchinis. Remember to check out the serving sizes recommended in our Monash app and use veggies that are seasonal and cheap!
Be adventurous with your herbs and aromatics. Instead or as well as parsley use chives, sage, basil or whatever you fancy
Why not add some extra spice during the cooking? For example, chilli, paprika, cumin, turmeric or garam masala
Instead of salt use umami packed soy sauce
Canned lentils can be substituted for canned chickpeas
Ask your local fruit and vegetable shop for leek leaves as they often cut them off and discard them
Freeze the left overs for a quick and healthy meal or snack
For extra protein, add cooked meat, fish or tofu to your soup
Sprinkle with dukkah (see blog published on 14.05.17) or parmesan
Stir through some roasted, chopped macadamias or pine nuts
Top with a spoon of yoghurt (lactose free if required)
Squeeze some fresh lime or lemon over the top
Have with one of our Monash low FODMAP certified breads or use to make some crunchy croutons to sprinkle on top
For a summer zing, stir through some lemon or lime zest
|Nutrition Information/serve||1 serve = 450g|
|- Saturated fat||1.1g|