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low fodmap lasagna soup

Best Low FODMAP Lasagna Soup

Delicious Best Low FODMAP Lasagna Soup recipe with step-by-step instructions.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 servings
Calories 1700 kcal

Ingredients
  

For the soup

  • 1.25 cups leek (green parts only, finely sliced)
  • 3.5 cups spinach
  • 3 medium carrots (diced into 1/4-inch rounds)
  • 9 oz ground beef
  • 9 oz ground pork
  • 2.5 tbsp garlic oil
  • 0.5 tsp thyme
  • 0.25 tsp chili flakes
  • 1.25 tsp oregano
  • 14 oz canned tomatoes (I use Mutti crushed tomatoes for a smoother sauce)
  • 2.5 tbsp tomato paste
  • 0.75 tsp sugar
  • 2.5 tsp Worcestershire sauce (I prefer Lea & Perrins for best depth of flavor)
  • 4.5 cups low FODMAP chicken or vegetable stock
  • 4 oz gluten-free lasagna noodles (broken into 1-inch pieces)
  • 0.75 cup fresh basil, roughly chopped
  • salt to taste
  • black pepper to taste
  • 1 tsp nutritional yeast

For the cheese topping

  • 0.5 cup mozzarella (shredded for quick melting)
  • 4 tbsp ricotta (I like Galbani for its extra creamy texture)

Instructions
 

  • Finely slice the leek green parts, dice the carrots into 1/4-inch rounds, roughly chop the fresh basil, and measure out all spices and liquids. Having everything prepped and ready will make the cooking process smooth and ensure you can add ingredients at exactly the right moment. This is especially important for a soup where timing affects texture.
  • Heat the garlic oil in a large pan over medium-high heat. Add the ground beef and pork, breaking it into small pieces as it cooks, until it's deeply browned (about 5-7 minutes). This browning creates rich, savory flavors through the Maillard reaction. Once browned, add the diced carrots and sliced leek, cooking for 2 minutes until they begin to soften slightly.
  • Add the thyme, chili flakes, oregano, salt, and black pepper to the meat and vegetable mixture, stirring constantly for about 1 minute. Blooming these spices in the hot oil releases their essential oils and deepens their flavor. This brief cook time ensures the spices integrate into the dish rather than tasting raw or powdery.
  • Transfer the meat and vegetable mixture to a large pot (I prefer using a Dutch oven for even heat distribution). Add the canned tomatoes, tomato paste, Worcestershire sauce, sugar, and low FODMAP stock. Stir well to combine, then bring to a boil over medium-high heat. The tomato paste adds concentrated umami depth, while the sugar balances acidity from the tomatoes.
  • Once boiling, reduce heat to medium-low and add the broken lasagna noodles and spinach, stirring frequently. Cook for 8 minutes, stirring occasionally to prevent sticking and ensure even cooking of the pasta. The spinach will wilt down quickly and add nutritional value and earthiness to the broth. Remove from heat, then stir in the fresh basil, nutritional yeast, and the basil from Step 1.
  • Ladle the hot soup into serving bowls. In each bowl, top with a dollop of ricotta and a sprinkle of shredded mozzarella—the heat from the soup will gently warm and slightly melt the cheese, creating a creamy richness. Finish with a crack of fresh black pepper and serve immediately while piping hot.