Monday, March 14, 2016

White Minestrone with Tofu {Low-FODMAP & Vegan}

White Minestrone with Tofu {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

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.

White Vegetables

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.

White Minestrone with Tofu {Low-FODMAP, Gluten-Free, Vegan}  /  Delicious as it Looks

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}  /  Delicious as it Looks

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White Minestrone with Tofu
Low-FODMAP, Gluten-Free, Vegan
adapted from Rachael Ray
serves 6


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

  1. 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.
  2. 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.
  3. Add the pasta and simmer 15 minutes more, or until the pasta is tender.
  4. 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.


  1. Thankyou for posting this recipe! It was really delicious. I have to admit I was a little bit scared it wouldn't be given the ingredients, but it tasted just awesome. We just used garlic oil rather than infusing a clove and it was still tasty :)

    1. Glad you enjoyed it. Yes, it does sound a bit strange, but it really is delicious!