Low FODMAP Slow-Cooker Ribollita Soup

Recipe reproduced with permission from Glenda Bishop. Glenda is a Registered Nutritionist, wellness coach, neuroscientist and educator.

You’ve got to love a bowl of soup on a cold winter’s day. And when it comes to soup, there’s few that are as comforting as a hearty Ribollita. If you’ve never heard of Ribollita before, it’s an Tuscan soup that means ‘reboiled’ in Italian. It's traditionally made by reheating leftover minestrone and tossing leftover bread into it-essentially a "use it up" meal. But you can make Ribollita fresh and it’s just as good, as I’ve done here with this gorgeous Low FODMAP Ribollita.

There’s no one right way to make Ribollita. The only thing that people agree on is that it’s meant to contain lots of cheap vegetables, beans, and leftover bread. You can also make it from leftovers or make it fresh on the day. The main problem with a traditional Ribollita is that it’s got lots of high FODMAP ingredients in it.

Firstly, the beans–traditionally cannellini beans, and a decent amount of them–are very high FODMAP. But by changing them to canned chickpeas that have been well rinsed, and limiting the amount added, it’s quite easy to fix this.

Secondly, the onion and garlic – but onion and garlic are easy to change for low FODMAP recipes. Here I’ve used green onion tops and garlic-infused extra virgin olive oil.

Thirdly, the bread – which would normally be a wheat-based bread. This is easy to fix by using a spelt sourdough bread or a suitable low FODMAP gluten-free bread. The only catch is making sure that the bread is sturdy enough not to disintegrate in the hot soup. Traditionally, this soup was made with stale bread to avoid food-waste in times of famine. This can be dealt with by lightly toasting the bread before adding to the soup, which is especially useful for breads that are crumblier in texture.

Lastly, the stock. Actually this isn’t a problem at all because Ribollita is made with water, not stock. But because of the diverse vegetable flavours, plus the extended cooking time, the water becomes as flavoursome as a stock. Which is excellent because then you don’t have to worry about finding a low FODMAP stock.

Aside from adjusting for FODMAPs, there are two ways that this Ribollita recipe has strayed from the traditional method:

1. By making it in a slow cooker, it never truly boils, not even once. So it’s definitely not ‘reboiled’, defying the name Ribollita. But, with a slow cooker you can put the soup on to cook, walk away, then come back after a long day and have the most delicious and hearty soup ready for you. I don’t know about you, but I’m more than okay with that.

2. The bread is normally added during the ‘reboling’ phase of the cooking, but I’ve adjusted the recipe to add the bread during the serving up phase. This strategy means you can store leftovers (and even freeze them), without the bread becoming complete mush.

Regardless of how traditional or otherwise this Ribollita is, there’s one thing for certain... it’s absolutely delicious and it is comfort food in the truest sense. It will warm you up, fill you up, and provide incredible nourishment to your body. And since it won’t upset your tummy either, it’s the perfect option for a cold winter’s day (or any day for that matter).

Low FODMAP Slow-Cooker Ribollita Soup

Makes: 6 serves

Serving size: About 500ml or 2 cups of soup plus bread

Special Equipment: Slow Cooker (Crock Pot) that holds about 5 litres

Ingredients:

• 300g carrot, chopped finely

• 200g fennel bulb, halved and then sliced thinly across

• 2 cups (80g) green onion tops, sliced

• 400g can diced tomatoes

• 3 tsp garlic-infused olive oil (see notes)

• 2 sprigs rosemary

• 1/4 tsp dried chilli flakes (optional)

• 2litres water

• 1 ham hock, about 1kg

• 400g can chickpeas, drained and rinsed very well

• 330g cavolo nero (Tuscan kale), stems removed and thickly sliced (you’ll need 1 bunch)

• 1/2 cup of fresh basil, roughly chopped (you’ll need about 1/2 a bunch)

• Per serving: 1-2 slices of sourdough spelt bread (or gluten-free bread if you’re unable to tolerate gluten)

• Extra virgin olive oil to drizzle at the end

Instructions:

1. Put the carrot, fennel, green onion tops, diced tomatoes, garlic-infused oil, rosemary, chilli flakes (if using), and water in the slow cooker and mix with a spoon. Then add the ham hock and push it down so it’s covered by the water. Put the lid on the slow cooker and cook on low for about 8 hours.

2. Remove the ham hock and put on a plate to cool. Remove and discard the rosemary. Add the chickpeas and cavolo neroto the slow cooker, cover with the lid and cook on low for 30minutes.

3. When the ham hock is cool enough to handle, shred the ham from the bone.

4. Add the shredded ham and basil to the soup and cook covered for another 10 minutes on low.

5. Meanwhile, prepare the bread for serving. Toast the bread lightly until just slightly brown so it doesn’t disintegrate in the soup.

6. Divide the soup between the bowls, break a piece of bread into each bowl of soup, then drizzle with extra virgin olive oil.

Adjustments for leftovers:

• If you’re planning on using some of the soup as leftovers, don’t add the bread or olive oil to the soup. Instead, divide up the soup after step 4 and then refrigerate or freeze the soup. Then just before serving, perform steps 5 and 6.

• This soup freezes surprisingly well if you only complete up to step 4 before freezing. It can then be defrosted and reheated in the microwave before proceeding to steps 5 and 6.

Ingredient Notes:

• Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.

• Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.

• Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.

• Chickpeas are low FODMAP at a serving size of 1/4 cup. It’s best to use canned chickpeas and ensure that you rinse them thoroughly before using.

• With the bread, sourdough spelt bread that’s made using traditional sourdough techniques will be low FODMAP. But if you can’t tolerate gluten, you can use a gluten-free bread instead – but try to choose one with some substance so it doesn’t disintegrate in the soup.

• If you can eat dairy and would like to add some cheese, try adding shaved parmesan just before serving.

• If you can’t find cavolo nero, use silverbeet (swiss chard) leaves instead.

• This recipe is naturally gluten-free (if you use gluten-free bread), dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

If you'd like help implementing a low FODMAP diet I can help you.  Find out more about my services here. If you’re after more delicious low FODMAP recipes go here.

If you're an athlete looking to manage a sensitive gut during training, read this.

If you're interested in gut health, head here.

Gado-gado with Chicken sates

I adore chicken sates and gado-gado, both firm favourites from learning Indonesian at school and many many visits to our northern neighbour.  I love gado-gado as a fantastic way of having a filling salad at dinner with plenty left over for lunch the next day.  Here's my recipe, adjust it to suit your favourite veggies.

I also have a low FODMAP satay sauce recipe which you can access here.

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Ingredients

• 600 gm, chicken, cubed

• 1 onion

• 2 tab lemon juice

• 2 cloves garlic

• sml knob of ginger peeled

• 1-2 fresh red chillis (seeded if you don’t want it too hot)

• 1/3 cup tamari

• 1 tab brown sugar

• 270ml coconut milk

• ½ cup 100% crunchy peanut butter

• 3 handfuls baby spinach

• 4 soft boiled eggs

• 6 new potatoes, boiled until soft, about 10 mins

• 2 carrots

• big handful of green beans

• 2 lebanese cucumbers, cut into long batons

• bean shoots

Method

1. In a food processor blitz the onion, garlic, ginger, chili. Mix in the tamari, lemon juice and sugar. Add to a ziplock bag with the chicken pieces. Leave to marinate for a couple of hours in the fridge. Soak 12 bamboo skewers.

2. Prepare your gado-gado salad by assembling the veggies that you like, I’ve included a suggested list in the ingredients, but use the gado-gado to clean up your fridge. You can also include quickly fried firm tofu pieces.

3. Remove the chicken pieces from marinade (reserve the marinade) and thread onto the skewers.

4. Pour the reserved marinade into a saucepan, add the coconut milk and peanut butter. Bring to the boil and heat through until thickened. Taste and adjust for lemon juice, tamari and chili.

5. Barbecue the chicken for 6 minutes or so until they are browned and cooked through. Serve sates with the gado-gado salad.

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Spanish gazpacho - drink your veggies

A couple of years ago we had a beautiful holiday in Andalusia, Spain.  We'd sit out in the garden and start our meal with short glass of gazpacho which you could buy in tetra packs from the supermarket.  I've come up with this recipe which gets some veggies into everyone before the meal has started.  I tend to use tomato juice (no added salt or sugar), it would be better to use real tomatoes but I can't get that lovely rich tomato flavour from the disappointing supermarket tomatoes.  The advantage of tomato juice is there is no de-seeding or peeling.  Think of it as a red green smoothie!

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Ingredients

• 2 slices crusty bread

• 2 tablespoons red wine vinegar

• 1/2 small garlic clove, crushed

• 1/2 teaspoon sugar

• 1L tomato juice

• 1 red capsicum, seeded, chopped

• 1 lebanese cucumber, seeded, chopped, plus extra finely chopped as a garnish

• 1/2 long red chilli, seeded

• 3 green onions, chopped

• 2 tabs olive oil

METHOD

1. Break bread into large pieces and place in a bowl (or your thermomix bowl). Pour over red wine vinegar and set aside for 10 minutes

2. Place bread in a blender or food processor. Add garlic, sugar, tomato juice, capsicum, cucumber, chilli and green onions, and blend until combined (1 minute speed 10 in thermomix). With processor running, pour in olive oil in a thin stream

3. Transfer gazpacho to a large jug, cover and refrigerate until chilled. Just before serving, stir well with ice cubes and add extra finely chopped cucumber as a garnish.

Quinoa Tabouli

Did you know that quinoa is a complete protein which means it contains all the essential amino acids?  It's  also a rich source of B vitamins, a good source of carbohydrates and easy to digest.  For these reasons  it is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration human occupied space flights! If you've had a quinoa fail before it might be because you haven't washed off the bitter tasting saponins on the outside of the quinoa.  Lightly rubbing the quinoa under running water gets rid of the saponins and improves the flavour.

With the lovely warm weather we've been enjoying a tabouli salad most nights.  I cook a cup of quinoa and use about 2/3 in the salad and then use the leftover quinoa for quick salads for lunch.

I like to serve the salad for dinner with some seared lamb loin fillets marinated in a little lemon and olive oil, perhaps a touch of sumac or smoked paprika. For a portable lunch the next day the salad is delicious with some feta or almonds.

Ingredients

• 1 cup of quinoa
• 1.75 cups of water
• pinch of salt
• generous handful of parsley, leaves picked, roughly chopped
• generous handful of mint, leaves picked, roughly chopped
• two big handfuls of baby spinach
• 4 spring onions, white part only, chopped
• 2 lebanese cucumbers, halved lengthways and chopped
• 250g cherry tomatoes, cut in half
• Seeds from half a pomegranate (optional)
• 1/4 cup (60ml) extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon pomegranate molasses (optional, if you don't have it omit, do not substitute!)

METHOD

1. Soak the quinoa for 15 minutes in plenty of water. Drain in a fine wire colander and gently rub the seeds to remove any saponins.
2. Combine the quinoa with 2 cups of water and a pinch of salt.
3. Bring to the boil and then reduce heat to a simmer for 15 minutes, partly covered. The quinoa is cooked when the grain starts to spiral.
4. Drain any remaining water.
5. Leave in the saucepan with a clean tea towel or paper towel between the saucepan and the lid for 5 minutes or so. You'll need about 2/3 of the cooked quinoa for the tabouli, the rest will keep in the fridge for 48 hours.
6. Whisk together the olive oil, lemon juice and a pinch of black pepper. Add half of the dressing to the quinoa.
7. Put spinach, herbs, spring onion, tomatoes and cucumber in a salad bowl. Add the quinoa. Toss and add remaining dressing. Sprinkle with pomegranate seeds to serve.

Serves 4

Thai style beef salad

This is how I like to eat in summer - a big salad topped with delicious steak.  I discovered this salad when I was pregnant as I was trying to increase my iron stores and eat lots of leafy greens.  It's now a firm family favourite and perfect for my teenage children who need zinc and iron for growth, energy and immunity.

GF, LF, FF - see below for notes

ingredients

• 400 g lean beef (I like sirloin or porterhouse)
• plenty of black pepper
• olive oil
• 2 large handfuls asian salad mix or baby spinach leaves
• 250g cherry tomatoes, halved
• 20 green beans, sugar snap peas or snow peas, blanched
• 2 red capsicums,sliced
• 2 Lebanese / Japanese cucumbers sliced
• 1/2 red onion, sliced
• 1 small bunch coriander picked
• 1 small bunch mint picked
• Cashews to sprinkle over

Dressing

• juice from 2-3 limes
• 1 sliced red chilli (optional)
• 2 tablespoons fish sauce
• 2 teaspoon palm sugar (or castor sugar)

METHOD

1. Season the steak with the pepper and cook in a hot pan with a little olive oil until medium rare. Remove from the pan, cover loosely and allow to rest for about 5 minutes then slice thinly.
2. Combine the salad leaves, tomatoes, green beans, capsicum, cucumber, onion and herbs.
3. Add the sliced beef.
4. Make the dressing by mixing the lime juice, chilli, fish sauce and sugar.
5. Pour the dressing over the salad and mix through. Top with a small handful of cashews.
6. Divide between serving bowls and enjoy. Lean chicken breast, grilled fish or grilled firm tofu can be used in place of the beef.

Serves 4

GF - check fish sauce,

FF (FODMAP friendly) - substitute green tops of spring onion for onion, limit portion of snow peas to five pods, substitute peanuts for cashews