This hearty Low FODMAP Minestrone Soup is made with garlic-infused olive oil, carrots, zucchini, canned brown lentils, and gluten-free pasta. The result is a savory, comforting, and rich vegetable soup that is gentle on the stomach. This recipe creates a nourishing lunch or light dinner, perfect for a cozy weeknight meal that serves four people.

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Low FODMAP Minestrone Soup Ingredients

2 tablespoons garlic-infused olive oil
1 cup carrots, diced
40 g celery, finely chopped (keep to 10g per serving)
1 cup zucchini, diced
2 tablespoons tomato paste
1 can (400 g) diced tomatoes
4 cups low FODMAP vegetable stock
1 cup canned brown lentils, rinsed and drained
1/2 cup gluten-free small pasta (like elbows or shells)
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
1/4 cup green tops of scallions, sliced
Optional: Fresh basil or parsley for serving

How To Make Low FODMAP Minestrone Soup

Sauté the vegetables: Heat the garlic-infused oil in a large pot over medium heat. Add the carrots, celery, and zucchini. Cook for 5 minutes, stirring often, until they are slightly soft.
Add the tomato paste: Stir in the tomato paste and cook for 1 minute. This helps to deepen the flavor of the soup.
Combine liquids and seasonings: Pour in the diced tomatoes and vegetable stock. Add the rinsed lentils, dried oregano, dried basil, salt, and pepper.
Simmer the soup: Bring the mixture to a gentle boil, then reduce the heat and let it simmer for 10 minutes.
Cook the pasta: Add the gluten-free pasta to the pot. Cook until the pasta is tender, about 8–10 minutes.
Finish and serve: Stir in the green scallion tops. Taste the soup and adjust the salt and pepper if needed. Serve hot with optional fresh herbs.

Recipe Tips

Rinse the Lentils: It is very important to rinse canned lentils thoroughly. The liquid in the can contains water-soluble FODMAPs (GOS). Rinsing them washes these away, making the lentils much easier to digest.
Check the Oil: Make sure you use garlic-infused oil, not oil with pieces of garlic in it. The FODMAPs in garlic are water-soluble but not oil-soluble, so the flavor stays in the oil while the difficult sugars stay out.
Don’t Overcook Pasta: Gluten-free pasta can become mushy very quickly. Watch the pot closely during the final 10 minutes and test the pasta texture often.
Measure the Celery: Celery can be high FODMAP in large portions. Stick to the amount listed (40g total for the pot) to keep it within safe limits for a sensitive stomach.

What To Serve Low FODMAP Minestrone Soup

This soup is a complete meal on its own, but it pairs beautifully with sides. Serve it with a slice of toasted gluten-free sourdough bread or crusty baguette to soak up the broth. For extra protein, you can serve grilled chicken strips or a hard-boiled egg on the side. A simple green salad with a lemon and olive oil dressing also makes a refreshing accompaniment.

How To Store Low FODMAP Minestrone Soup Leftovers

Refrigerate: Store the soup in an airtight container in the refrigerator for up to 3 days. The pasta will absorb more liquid as it sits, so you may need to add a splash of water or stock when reheating.
Freeze: You can freeze this soup in freezer-safe containers for up to 3 months. However, gluten-free pasta changes texture when frozen and thawed. For best results, freeze the soup without the pasta, and cook fresh pasta when you are ready to eat.

Low FODMAP Minestrone Soup Nutrition Facts

Calories: 240 kcal
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 650mg (depending on stock used)
Total Carbohydrate: 35g
Dietary Fiber: 9g
Sugars: 6g
Protein: 8g

Frequently Asked Questions

Is celery low FODMAP? Yes, but only in small amounts. A safe serving size is typically around 10 grams per person (roughly 1/4 of a medium stalk). This recipe uses a small amount distributed across the whole pot to keep it safe.
Can I add meat to this soup? Absolutely. If you want a heartier meal, you can brown some ground beef, turkey, or diced chicken in the pot before adding the vegetables.
Why do I need to use canned lentils? Canned lentils are lower in FODMAPs than dried lentils cooked at home because the FODMAPs leach into the canning water. By draining and rinsing them, you remove a significant amount of the triggers.
What vegetable stock should I use? Look for a certified Low FODMAP stock or a brand that does not contain onion or garlic powder. Alternatively, you can make your own simple vegetable broth at home.

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