Lasagne soup has been doing the rounds on Tiktok recently. Not one to miss out, I decided to develop this low FODMAP vegetarian lasagne soup. It’s comfort food to the max, and heavenly with a good grating of vegetarian parmesan on top.
Low FODMAP vegetarian lasagne soup
This lasagne soup takes the tofu mince from my low FODMAP vegan bolognese recipe and adds stock, basically. It uses garlic infused ghee or oil cooked with spring onion greens as the base, and has added carrot for bulk.
We build that lasagne flavour profile by adding tinned tomatoes (or my low FODMAP Nomato sauce) and some tomato paste, Tamari and maple syrup. We load up on dried sage and oregano and finish with red wine for that deep, hearty and rich umami that lasagne is known for.
The soup is low FODMAP, very easily vegan, and can be adapted to basically any dietary requirements. If you’re not FODMAP, you could even throw in some beans and garlic or onion.
You can throw in any extra vegetables you like – I love adding some Tuscan kale and finely chopped leek greens.
FODMAP notes
I use gluten free pasta to keep the FODMAP content down. You can use whatever sort of pasta works well for you.
Although tinned tomatoes are the quickest and easiest, I also have a recipe for low FODMAP Nomato sauce. This is a low fructose, tomato free passata that would work brilliantly here.
Tinned tomatoes are low FODMAP in 100g serves per person, according to Monash. This recipe uses 1 x 400g can of tomatoes, which puts it well within the FODMAP content per serve. Interestingly, tinned Roma tomatoes become moderate for fructose at 182g, whereas regular tinned tomatoes become moderate for fructose in 132g. This suggests that tinned Roma tomatoes are a lower fructose choice, if you can find them.
Firm tofu is low FODMAP in 170g serves per person. This recipe uses 450-500g, so this is also well within a low FODMAP serve.
The red wine is optional, but it does add a lovely depth of flavour. You can replace it with low FODMAP stock and add a little extra vinegar or tomato paste to compensate.
Recipe tips for your low FODMAP vegetarian lasagne soup
During testing, I actually found that snapped up lasagne sheets were annoying to eat. I know that they fit with the lasagne theme, but they’re just irritating to scarf up. As such, I recommend using a small pasta shape like macaroni. Think minestrone vibes.
If you have the time and wherewithal, frozen and defrosted tofu is extra bouncy and meaty in texture. A great way to fool unsuspecting tofu haters.
As I mentioned before, you can add any extra vegetables you see fit here. I recommend adding some Tuscan kale and basil, but some grated pumpkin or zucchini would amp up the vegetable content too.
Vegetarian and vegan parmesan options
Every time I write something about it, it’s up for fierce debate. Whether or not vegetarian parmesan ‘can’ exist as per the Italian guidelines, it does. Sometimes it’s straight up called vegetarian parmesan. Other times, it is sold under the name Gran Kinara. Rest assured that Gran Kinara tastes exactly the same as ‘normal’ parmesan.
In terms of a vegan option, I have recently come across Green Vie brand ‘parveggio’. It is the closest I have found in terms of flavour. It’s also gluten free and made from coconut oil, which is great for a low FODMAP gal like myself.
I have written up a list of vegetarian cheeses in Australia (parmesan included) which you can find here.
More low FODMAP soup recipes
- Low FODMAP minestrone
- Vegan, low FODMAP ‘chicken’ noodle soup
- Low FODMAP lentil soup
- My personal favourite, low FODMAP leek and potato soup
- Gluten free, low FODMAP vegan Tantanmen ramen from Intolerance Friendly Kitchen
Low FODMAP vegetarian lasagne soup
Ingredients
- 60 ml (3 tablespoons) * garlic infused ghee or oil
- 1 bunch spring onion greens washed and chopped
- Greens of 1 leek washed and finely slice (optional)
- 1 bunch of basil half chopped and half reserved for garnish
- 2 extra-large carrots grated
- 1 x 400g can plain tomatoes
- 40ml (2 tablespoons)* tamari or gluten free soy sauce US, Canada and NZ: 2 1/2 tablespoons
- 1 tablespoon* maple syrup US, Canada and NZ: use 4 teaspoons
- 1 tablespoon* tomato paste US, Canada and NZ: use 4 teaspoons
- 1-2 tablespoons* dried sage US, Canada and NZ: use 4-8 teaspoons
- 1-2 tablespoons* dried oregano US, Canada and NZ: use 4-8 teaspoons
- 400-500 g tofu
- 180-250 ml 3/4 – 1 cup red wine (see notes)
- 1500-2000 ml 1 1/2 – 2 litres water
- 250 g pasta of choice see notes
- Seasoning to taste
- Generous parmesan to serve
- Remaining basil to serve
Instructions
- Place a large pot over a medium heat and add the ghee or oil. Once warmed and shimmery, add the spring onion greens and optional leek greens. Cook for 2-3 minutes or until softened, adding a splash of water whenever necessary.
- Add the chopped basil and carrot and stir to combine. Add the tinned tomatoes, Tamari, maple syrup, tomato paste and spices and stir well.
- Add the tofu, red wine and 1 litre of water. Stir well, then place the lid on and allow the soup to cook for 10-15 minutes. It should be a deep red colour once cooked.
- Add the pasta and some extra water if necessary. Place the lid back on and cook for additional 10 or so minutes or until the pasta is al dente.
- Remove from the heat, season well and serve with some freshly grated parmesan and the remaining basil.
Notes
- If you can’t have wine, you can replace it with some low FODMAP stock and a little extra tomato paste or a dash of red wine vinegar (or both).
- Make sure you use a brand of gluten free pasta you trust. Some brands turn into mush when cooked straight in a soup.
- If you’re making this for meal prep, I’d recommend cooking the pasta separately. The pasta can turn into mush when left for long periods of time, so this saves that hassle. However, you will need to add less water to the soup to compensate. Cooking pasta in the soup retains the starchy pasta water, which thickens. You will need to account for this when adding liquid.
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