Low-Fodmap Toscana Soup with sausage, kale, and potatoes

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When the temperature drops, I get delighted about two things: baking, and soup. They were meant to be together. Like Lucy and Ethel. Football and Tailgating. Movies and popcorn. Peanut Butter and Jelly. April and Showers. May and…well, you get the picture.

These are my favorite months to peruse new recipes and fall in love with various flavors just in time for the holidays! But for those of us on a low-fodmap diet, these dynamic duos present a problem. Baked goods and gluten. Soup and onions. It can make these months a little disheartening.

So I have made it my mission this season to find alternatives and share my success stories with you! May your home be blessed with sugar, spice and everything nice!

This soup is absolutely amazing. My husband (who is not on any special diet) has already asked me to make this four times in the last month. This one-pot meal is ready to go in 30 minutes. Even without garlic and onion it is still full of flavor and spice! The recipe only makes about 3-4 servings so if you want leftovers or have a large family I would recommend doubling it. I actually make two pots on the stove at once – one with the original recipe for my husband and one low-fodmap version for myself.

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Ingredients

  • 1 Tbsp olive oil
  • 1 pound ground sweet Italian sausage
  • 1/2 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp crushed red pepper flakes
  • sea salt and black pepper, to taste
  • 1 bay leaf
  • 4 cups chicken broth
  • 1 cup water
  • 1/4 c heavy cream
  • 6-8 medium red potatoes, diced
  • handful of kale, roughly chopped

A Note About This Recipe:  I still use heavy cream in the fodmap version since you can technically have 1/4 cup that only yields a moderate amount of lactose. If you’d rather play it safe, you could always use lactose-free milk, coconut milk, or even omit it completely! It would still taste great. I have also found that sweet Italian sausage (instead of spicy) has no garlic but is still plenty spicy. Progresso makes a chicken broth that has NO garlic or onions in it. I have found this to be the perfect low-fodmap store-bought broth.

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Directions

Wash and dice potatoes into bite sized pieces. Give kale a rough chop and set aside. 3

Heat oil on medium-high heat in a large stockpot or 5-quart sauce pan. Add sausage, break apart, and cook until almost done. Drain excess liquid (I usually leave a little in the pan). Add oregano, basil, salt, pepper, and red pepper flakes to sausage and give it a good stir. Pour in chicken broth and water, add bay leaf, and bring to a boil. 4a

When it begins to boil, add potatoes and kale. Give it a stir and set the timer for 10 minutes. Cook until potatoes are tender. When potatoes are done, pour in 1/4 cup of cream and give it a good stir. Allow about 1 minute for cream to heat through.             5

Season with salt, pepper, and adjust any spices to taste. Serve immediately and enjoy!

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2 thoughts on “Low-Fodmap Toscana Soup with sausage, kale, and potatoes

  1. Andrew made this for lunch this weekend–it was delicious! Because little Rosalind currently has a milk intolerance, we made it with coconut milk and it still turned out great!

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