Low FODMAP vegetarian lasagne soup
Gluten free, egg free, vegan option*Measures are in Australian cups and tablespoons. Use gram weights for international accuracy.Serves 4-6 people
Ingredients
- 60 ml (3 tablespoons) * garlic infused ghee or oil
- 75g 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
- 25g (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 or low FODMAP stock (see notes)
- 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
- FODMAP notes can be found in the body of the post.
- 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).
- You can find my Low FODMAP vegetable stock recipe here.
- 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.
Tried this recipe?Let us know how it was!