Vegetable & Chickpea Soup

Low FODMAP Vegetable and Chickpea Soup
Serves: 10
Prep: 15 minutes
Cook: 35 minutes

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.

 
ingredients

⅓ cup garlic-infused oil

60 g 2.1 oz

3 cups green leek leaves, 1cm diced

220 g 7.8 oz

Water (extra boiling water if desired)

1500 g 52.9 oz

Diced tomato, canned

800 g 28.2 oz

2 tsp cracked black pepper

2 g 0.07 oz

1 large peeled swede (rutabaga)

168 g 5.9 oz

2 large peeled waxy potatoes

300 g 10.6 oz

Jap pumpkin, peeled

550 g 19.4 oz

2 large peeled carrots

150 g 5.3 oz

1 medium eggplant

163 g 5.7 oz

1 large red capsicum, deseeded

300 g 10.6 oz

1×400g (235g drained) tin chickpeas, drained and washed

235 g 8.3 oz

½ bunch silverbeet, chopped

150 g 5.3 oz

1 bunch parsley stalks and leaves, chopped

90 g 3.2 oz

Salt, to taste

Method

  1. Heat the oil in a stock pot and sauté the leek leaves until they start to caramelise.

  2. Add the water, pepper and tomatoes and bring to the boil.

  3. 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.


Hints

Tips:

  • 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

Serving suggestions:

  • Sprinkle with dukkah or parmesan

  • Top with a spoon of natural yoghurt (lactose free if required)

  • Have with one of our Monash low FODMAP certified breads or use to make some crunchy croutons to sprinkle on top

Nutrition Information (per serve)
Energy 778 Kj / 186 cal
Protein 6.50g
Carbohydrates 21.00g
Sugar 19.30g
Total Fat 7.00g
Saturated Fat 1.10g
Fibre 8.60g
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