IBS-free recipe from new low-FODMAP cookbook

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Lisa Rothstein. Patsy Catsos. Karen Warman. IBS-Free Recipes for the Whole Family: Flavor without FODMAPs Cookbook Series.

Patsy Catsos, MS, RDN, LD is a FODMAP expert and go-to source for all things FODMAPs. She’s teamed up with a recipe developer and pediatric nutritionist to create a collection of FODMAP friendly recipes that the whole family can enjoy. In addition to providing delicious recipes, this book serves as an excellent guide to understanding the low FODMAP diet and incorporating it into your family’s lifestyle.

Patsy was kind enough to allow me to share one of the book’s recipes. Below is their recipe for a low FODMAP Minestrone Soup. It’s packed with a variety of plant foods and guaranteed to warm you and your family up on a cold day. Plus, the vegetables are soft and therefore easier on the gut.

Ingredients

2 tbsp garlic-infused oil or regular olive oil
1 carrot, peeled and finely diced
1 medium parsnip, peeled and finely diced
1/2 cup thinly sliced leek leaves or chopped scallions, green part only
9 cups water
1 14-oz can diced tomatoes
1 cup canned tomato puree
1 14-oz can lentils, drained and rinsed
1 large russet potato, peeled and diced into 1/2-inch pieces
2 tsp dried basil
1 1/2 tsp dried oregano
1 dried bay leaf
1 tsp salt
1/2 tsp black pepper
1 large zucchini, cut into 1/4-inch pieces
1/2 lb green beans, cut into 1-inch pieces
1 1/2 cups small low-FODMAP pasta (rice, corn, or quinoa)
Grated Parmesan cheese (optional)

Directions

Heat 2 tbsp olive oil in a large Dutch oven on med-low heat. Add carrot, parsnip, and leek/scallion. Saute, stirring occasionally until vegetables soften and turn light golden brown, 8-10 minutes. Add water, diced tomatoes with juices, tomato puree, lentils, potato, basil, oregano, bay leaf, salt and pepper. Turn heat to med-high, bring to a boil, and lower heat to a simmer for 15 minutes. stir in zucchini, green beans and pasta, cover and simmer until pasta is done, 15-20 minutes.

Sprinkle with Parmesan cheese if desired.

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