I thought I'd better share this recipe before it gets too warm and we are done with soup season! This March has been a warm one, but I'm still prepared for it to get cold and snow again. Some of our biggest snowstorms have been in March (or even April!) here in Iowa. I would love for this warm weather to continue, but I have to be realistic too.
Back to the soup: I liked the idea of this recipe because it doesn't have tomatoes, like traditional minestrone soup. Although, not high in FODMAPs, tomatoes continue to be an issue for me. I don't know what it is, but even if I have a low-FODMAP serving size of tomatoes, they just don't agree with me. I love tomatoes, but they don't love me.
This White Minestrone recipe from Rachael Ray intrigued me, so I decided to adapt it. White veggies don't get as much attention as their colorful counterparts, but they are healthy in their own right. There are three white low-FODMAP veggies in this soup: Fennel, parsnips and cabbage. Technically the cabbage is green, but it looks white to me! On a side note: Yes, common cabbage is low-FODMAP. Just be mindful of the serving size (1 cup) and aware that savoy cabbage is high in FODMAPs.
I decided to use some baked tofu instead of beans. It works pretty well: I bake the tofu while the soup is simmering on the stove. Then I toss the tofu into the soup and serve. There's a lot of veggie chopping for this recipe, but all-in-all, it comes together very easily. I hope you enjoy this different take on minestrone soup.
White Minestrone with Tofu
Low-FODMAP, Gluten-Free, Vegan
adapted from Rachael Ray
2 tablespoons olive oil
1 clove garlic, crushed but kept whole (used only to flavor the oil)
2 carrots, chopped
2 parsnips, chopped
1 fennel bulb, chopped
1 celery rib, chopped
2 cups shredded green cabbage (not savoy)
1 cup sliced scallions, green parts only (about 1 bunch)
8 cups water or Low-FODMAP Vegetable Broth (see recipe below)
1 1/2 teaspoons kosher salt
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon ground black pepper
1/4 teaspoon dried sage
1/8 teaspoon nutmeg
1 cup gluten-free shells pasta
1 recipe Basic Baked Tofu
- In a large pot or Dutch oven, heat the oil over medium-high heat. Add the garlic and saute until it starts to brown. Remove and discard garlic. Add the carrots, parsnips, fennel and celery and cook 8 to 10 minutes, stirring occasionally, until slightly softened.
- Add cabbage and scallions and saute until cabbage is wilted. Add the water, salt, thyme, rosemary, pepper, sage and nutmeg. Bring to a boil, reduce heat and simmer 15 minutes.
- Add the pasta and simmer 15 minutes more, or until the pasta is tender.
- Stir in the baked tofu and serve.
Dianne's Quick Low-FODMAP Vegetable Broth
Simmer 10 cups water with 2 carrots, 1 celery rib, a handful of fresh parsley sprigs, a couple of bay leaves, a bunch of scallions (green parts only) and a pinch of peppercorns. Simmer uncovered about 30 minutes and strain. Makes about 8 cups.