Tuscan Bean Soup
I love this soup; it's flavourful, nourishing, you can make in advance and even freeze it! The beans are prepared separately so you can guarantee each serving only has one low FODMAP portion of beans and personally I really enjoy having the herby butter beans ready to add to salads and buddha bowls.
[Prep Time: 15 Mins. Cook Time: 40 Mins. Total Time = 55 ]
4 tbsp spring onion dark greens 4 common tomatoes, finely diced 1 aubergine, finely diced 4 carrots, finely diced 1 tbsp olive oil 2 bay leaves 2 tbsp rosemary (fresh is best if you can get it) 2 tsp thyme ½ tsp salt 2 tbsp smoked paprika 1.5 Lt veggie stock (2-3 stock cubes, I use these) 8 tbsp tomato puree 170g/1 cup white butter beans, canned (this is 4 low FODMAP servings) 1 tsp olive oil 1-2 tbsp nutritional yeast flakes 1 tsp rosemary, chopped Generous handful of fresh parsley, chopped 1 tbsp soy sauce salt & pepper, to taste Kale *optional
Serve with sourdough wheat/spelt or gluten-free bread
Finely dice the vegetables.
In a large pot lightly sauté the green onion greens in the olive oil for 1 minute before adding the herbs for another minute.
Stir in the aubergine, carrot, tomatoes, salt and paprika for 3-4 minutes.
Pour in the stock, mix through and cover with a lid. You’ll need to leave it to simmer for 30 minutes, but if you can leave it for longer, do! Just check occasionally, to make sure it’s not drying out.
Once your veggie soup is ready it’s time to prepare the beans. In a small frying pan heat a tsp of olive oil and add the weighed butter beans.
Stir through the yeast flakes, rosemary and parsley for a couple minutes, before adding a splash of soy sauce. Taste and season as you like.
To serve, use a ¼ of the beans to garnish the vegetable broth. You may also add some cooked kale if you want more greens and a slice or two of lowFODMAP bread.
You can see this recipe being made in the video below and if you'd like more lo-fo Vg recipes which can be made in advance you may find The Organised Bundle of Your Wild Gut Project helpful.