Low FODMAP Italian Wedding Soup
Tender homemade meatballs with kale and rice in savory broth. A heartwarming Italian classic made low FODMAP.
Instructions
- 1
In a bowl, combine ground meat, egg, oats, 1 tablespoon Parmesan, and basil. Mix well.
- 2
Form mixture into 1-inch meatballs (about 24).
- 3
Heat garlic-infused oil in a heavy skillet over medium heat.
- 4
Brown meatballs on all sides until cooked through, 10-12 minutes. Set aside.
- 5
In a 4-quart pot, bring stock to a boil.
- 6
Add carrots and rice. Cover and simmer until tender, about 40 minutes.
- 7
Add kale, meatballs, salt, and pepper.
- 8
Cook until kale is wilted, about 5 minutes.
- 9
Serve garnished with additional Parmesan if desired.
FODMAP Notes
Uses gluten-free oats as a breadcrumb substitute. Garlic-infused oil provides flavor. Kale is low FODMAP. Brown rice is safe at 1 cup cooked per serving. Ensure stock is onion and garlic-free.
Tips
- 💡 Make meatballs ahead and freeze
- 💡 Use a cookie scoop for uniform meatballs
- 💡 White rice cooks faster if preferred
- 💡 Add orzo pasta instead of rice
Recipe Notes
This beloved Italian soup gets its name from the “marriage” of meat and greens. The homemade meatballs are tender and flavorful, while kale adds beautiful color.
Substitutions
- Meat: Chicken or pork
- Greens: Spinach or escarole
- Grain: Gluten-free orzo or small pasta
Storage
- Refrigerator: Keeps 4-5 days
- Freezer: Freeze up to 3 months
- Reheating: Add broth if too thick
FODMAP Stacking Note
One serving is low FODMAP. Parmesan is naturally very low in lactose and safe.
Related Recipes
- Low FODMAP Chicken Noodle Soup
- Low FODMAP Meatball Pasta
- Low FODMAP Minestrone