Low FODMAP Beef and Vegetable Soup
A deeply satisfying pot of soup like this one can feel off-limits when you're navigating a low-FODMAP lifestyle, but every ingredient here has been chosen with that in mind. The trick to getting that rich, savory depth without onion or garlic is garlic-infused oil — you get all the flavor, none of the fructans, as long as you use the oil only and leave any solids behind. Searing the beef chuck in two batches builds a serious crust and layers of fond that make the broth taste like it simmered all day — which, honestly, it kind of does. Carrots, parsnips, celery, and green beans round out the pot with hearty texture, and only the green tops of the scallions are used as a garnish, keeping things firmly in safe territory. Tomato paste cooked down to brick-red, dried thyme and rosemary, and a long low simmer tie everything together into a broth that's genuinely complex. It makes six servings, so it's a great option for batch cooking when you want something warm and filling ready to go. A handful of fresh parsley over the top at the end is optional but adds a bright finish that makes the whole bowl feel a little more special.
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Learn more →Ingredients
6 servings
- 2 tbsp garlic-infused oil
- 1 ½ lb beef chuck, cut into 1-inch cubes
- 1 tsp kosher salt, plus more to taste
- ½ tsp black pepper, plus more to taste
- 4 medium carrots (about 12 oz total), peeled and cut into ½-inch rounds
- 2 medium parsnips (about 8 oz total), peeled and cut into ½-inch pieces
- 3 medium stalks celery, sliced ½-inch thick
Ingredient noteA serving of up to about 1 1/3 stalks of celery is low in FODMAPs. This recipe contains only about 1/2 stalk of celery per serving, making it likely Low FODMAP. If you prefer to always avoid celery, please tap it and change its rating to Red.
- 6 oz green beans, trimmed and cut into 1-inch pieces
Ingredient noteA serving of up to about 2/3 cup of green beans is low in FODMAPs. This recipe contains only about 1/3 cup per serving, making it likely Low FODMAP. If you prefer to always avoid green beans, please tap it and change its rating to Red.
- 1 can (14 oz) diced tomatoes, drained
Ingredient noteA serving of up to about 1/3 cup of diced tomatoes is low in FODMAPs. This recipe contains only about 2 2/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- 6 cups beef broth
- 1 tbsp tomato paste
Ingredient noteTomato paste only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/2 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid tomato paste, please tap it and change its rating to Red.
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 2 bay leaves
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Pat the beef cubes dry with paper towels and season all over with 1 tsp salt and 1/2 tsp black pepper. Heat the garlic-infused oil in a large Dutch oven over medium-high heat until shimmering.
- 2
Working in two batches to avoid crowding, add the beef in a single layer and sear undisturbed for 3–4 minutes per side, until deeply browned on at least two sides. Transfer the seared beef to a plate and repeat with the remaining pieces.
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