Country: Italy

Country – Italy 🇮🇹

Paleo – Any version of a pure vegetable minestrone is Paleo. You can add whatever vegetable sounds good to you that day, but if you want to be Paleo do not add rice and never add pasta.

FODMAP – Do not be tempted to add onions. ❌🧅 Add any vegetables that your body can digest.  I add celery for the similar texture of onions, but I do take the extra time and peel the rib strings off. If you miss the garlic flavor, you can sauté the vegetables first in a garlic infused grapeseed oil; however, there are so many great flavors in this soup, I doubt you notice its absence.

Macros – You can log this a couple of ways. Make a recipe in your app with 4 servings 🔢 and divide it equally into 4 dishes then add your portion.  Since I’ll often use whatever vegetables need to be eaten in the house, my “recipe” changes quite a bit every time but the seasonings don’t.  Therefore, log each individual vegetable and the do a ¼ portion.  For example, log a whole carrot 🥕 but a ¼ portion of it.   

Servings – 2 to 4. This really depends on how much you want to eat.  I make this for 4 but I eat half, my husband has a quarter, and the younger boys divide the last quarter for a much smaller portion (because I make them eat some of it).

Ingredients
– 4 cups of chicken bone broth
– 1 can of fire roasted tomatoes. If you can find it, use one that has Italian herbs in it.
– 1 can of crushed tomatoes
– 1 to 2 handfuls of fresh green beans cut to bite size
– 1 bunch of carrots cut to bite size
– 4 celery sticks cut to bite size *lowFODMAP pull the strings off first
– 2 cups of kale cut to bite size, remove the rib part of it first
– 1 tablespoon of dried basil
– 1 tablespoon of dried parsley
– 1 tablespoon of dried oregano
– ½ to 1 teaspoon of red pepper flakes
– 1 ½ to 2 teaspoons of Kosher salt
– 1 teaspoon of black pepperFresh chopped cilantro or parsley for garnish is always optional
– 1 tablespoon of fat *OMIT for lowFODMAP
– 1 chopped yellow onion *OMIT for lowFODMAP
– 3 cloves of minced garlic *OMIT for lowFODMAP

Steps

Steps
1a-Using a frying pan with medium heat, add your fat of choice and sauté the onions and garlic

Option 1 – add the celery and carrots to the oil and sauté briefly, 2 to 3 min. Depending on how you like your green beans, you can add those too. Don’t overcook though. They will still cook in the broth.  Then add all the other ingredients, get it to boil, then turn it down to low and cook at least 10 minutes.  
Option 2 – Since I use lowFODMAP ingredients, I love that I get to skip the step of sautéing garlic and onions. 😁  Instead, I get to throw all these ingredients and seasonings into a pot, turn it on low, and come back in 20 minutes. I also skip the saute step because I like my vegetables with a slight crunch, so I don’t want to overcook this.-Whichever option you choose, remember to taste the broth as you go and season it as you wish.

Helpful hints-To some degree this is a catch all soup.  What I mean by that is you can throw just about any vegetable in it and it’ll be good.  When I have vegetables that need to be eaten, this is what I make. Eggplant and zucchini go very well in this too, but I’ll add the eggplant in the last 10 minutes so it doesn’t get too soft.

– This is a personal soup so make it your own.  If you like your vegetables very soft and melt in your mouth, then keep cooking it. My mother will cook this for hours and the vegetables literally melt in your mouth.

Nutrition Facts

As mentioned in the macro notes, I use different vegetables every time, so there’s no point in making a recipe in my app.  I put in the vegetables individually, ½ can of the tomatoes, 1 cup of bone broth.

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