LOW FODMAP ITALIAN WEDDING SOUP Recipe

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
    STOCK
  • 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

  1. 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.
  2. Shape into ¾-inch (2 cm) balls (about a ½ tablespoonful of the mixture for each meatball).
  3. In a large stockpot or Dutch oven, bring the chicken broth or stock to a boil.
  4. Stir in the meatballs, pasta, and carrots.
  5. Reduce the heat and simmer, stirring frequently, until the pasta and
    carrots are tender and the meatballs are cooked through about 15 minutes.
  6. Stir in the remaining 1½ teaspoons kosher salt, or to taste, and the spinach. Simmer just until the spinach
    is wilted.
  7. Serve sprinkled with Parmesan cheese.

LOW FODMAP ITALIAN WEDDING SOUP Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 4-6

LOW FODMAP ITALIAN WEDDING SOUP Ingredients

  • POUND (455 G) GROUND BEEF, CHICKEN, OR TURKEY
  • 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 STOCK
  • 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 Method

  1. 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.
  2. Shape into ¾-inch (2 cm) balls (about ½ tablespoonful of the mixture for each meatball).
  3. In a large stockpot or Dutch oven, bring the chicken broth or stock to a boil.
  4. Stir in the meatballs, pasta, and carrots.
  5. Reduce the heat and simmer, stirring frequently, until the pasta and carrots are tender and the meatballs are cooked through, about 15 minutes.
  6. Stir in the remaining 1½ teaspoons kosher salt, or to taste, and the spinach.
  7. Simmer just until the spinach is wilted. Serve sprinkled with Parmesan cheese.

LOW FODMAP ITALIAN WEDDING SOUP Review

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LOW FODMAP ITALIAN WEDDING SOUP

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Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.