YIELD: 4 TO 6 SERVINGS
Italian wedding soup is traditionally made with orzo pasta, but since I have yet to find a gluten-free orzo pasta, I like to use gluten-free pasta shells instead. (Rice is a great alternative, too.)
This low-FODMAP take on the original calls for ground turkey, but really, any kind of ground meat would be lovely here.
LOW FODMAP ITALIAN WEDDING SOUP Ingredients
- 1 POUND (455 G) GROUND BEEF, CHICKEN, OR TURKEY
- ½ CUP (51 G) QUINOA FLAKES, QUICK-COOKING OATS (40 G), OR BREAD CRUMBS (60 G)
- ½ OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED
- 1 LARGE EGG OR 1 CHIA EGG REPLACER
- 1 TEASPOON DRIED BASIL
- 1½ TEASPOONS KOSHER SALT (OR TO TASTE), DIVIDED
- ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
- 8 CUPS (946 ML) CHICKEN BROTH OR CHICKEN
- 1 CUP (112 G) SMALL GLUTEN-FREE PASTA (SUCH AS SHELLS), OR ⅓ CUP (64 G) RICE
- 1 CUP (130 G) FINELY CHOPPED CARROTS
- 3 CUPS (90 G) CHOPPED FRESH BABY SPINACH
- GRATED PARMESAN CHEESE, FOR SERVING
LOW FODMAP ITALIAN WEDDING SOUP Steps
- In the bowl of a stand mixer, blend together the ground meat, quinoa flakes, scallions, egg, basil,
½ teaspoon of the kosher salt, and black pepper.
- Shape into ¾-inch (2 cm) balls (about a ½ tablespoonful of the mixture for each meatball).
- In a large stockpot or Dutch oven, bring the chicken broth or stock to a boil.
- Stir in the meatballs, pasta, and carrots.
- Reduce the heat and simmer, stirring frequently, until the pasta and
carrots are tender and the meatballs are cooked through about 15 minutes.
- Stir in the remaining 1½ teaspoons kosher salt, or to taste, and the spinach. Simmer just until the spinach
- Serve sprinkled with Parmesan cheese.