Low FODMAP White Minestrone with Tofu

Cabbage, fennel, and parsnips compliment gluten-free pasta, while tofu replaces beans in this vegan Low FODMAP White Minestrone with Tofu soup.

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, this Low FODMAP White Minestrone with Tofu comes together very easily. I hope you enjoy this different take on minestrone soup.

You may like these other low-FODMAP soup recipes from my collection:

• Lemon Chicken Soup with Quinoa
• Vegetable Beef Soup
• Italian Sausage Soup

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Low FODMAP White Minestrone with Tofu

Cabbage, fennel, and parsnips compliment gluten-free pasta, while tofu replaces beans in this vegan Low FODMAP White Minestrone with Tofu soup.

Course Soup

Cuisine Italian

Keyword gluten-free, low-fodmap, minestrone, tofu, vegan

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6 people

Ingredients

• 2 tablespoons FODY Garlic Infused 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 (or to taste)
• 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 Marinated Baked Tofu

Instructions

• In a large pot or Dutch oven, heat the garlic oil over medium-high heat. 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 or broth, 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.

Notes

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.

Another Option: Use 8 cups water plus 1 1/2 tablespoons FODY Vegetable Soup Base.

Adapted from Rachael Ray

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