Zuppa Toscana

A low FODMAP zuppa toscana with fennel-seasoned ground pork, bacon, potatoes, Tuscan kale, leek greens, and lactose-free cream in chicken broth.

Prep 15 min

Cook 40 min

Serves 6

Gluten-free

Ingredients

Sausage seasoning

• 1 1/2 teaspoons fennel seeds, lightly crushed
• 1 teaspoon smoked or sweet paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes, or to taste
• 1 teaspoon fine salt
• 1/2 teaspoon black pepper

Soup

• 1 lb (450 g) plain ground pork
• 4 slices bacon (with no onion or garlic on the label), chopped
• 2 tablespoons garlic-infused olive oil
• 1 cup (75 g) sliced leek greens (dark green parts only)
• 1 1/2 lb (680 g) russet potatoes (about 3 medium), halved and sliced 1/4 inch thick
• 6 cups (1.5 L) low FODMAP chicken broth
• 1 bunch Tuscan (lacinato) kale (about 150 g), stems removed, leaves chopped
• 1 cup (240 ml) lactose-free heavy cream
• Grated Parmesan, for serving (optional)

Serves 6.

Instructions

Bacon and Pork

1. Mix the ground pork with all of the sausage seasoning in a bowl until evenly combined.
2. Cook the bacon in a large Dutch oven over medium heat for 6 to 8 minutes, until crisp. Move it to a paper towel and pour off all but 1 tablespoon of fat.
3. Add the pork, break it up, and cook for 6 to 8 minutes, until browned with no pink left, 160°F (71°C). Move it to a plate.

Potatoes

1. Add the garlic-infused oil and leek greens to the pot and cook for 3 minutes, until soft.
2. Add the potatoes and broth. Bring to a boil, then simmer for 12 to 15 minutes, until the potatoes are tender when pierced.

Finish

1. Return the pork to the pot. Lower the heat and stir in the cream and kale.
2. Simmer gently, without boiling, for 3 to 5 minutes, until the kale is tender. Taste and add salt if needed.
3. Serve topped with the bacon and a little Parmesan.

Tips & Substitutions

• Season your own sausage. Most Italian sausage contains garlic and sometimes onion, so plain ground pork plus fennel seed is the low FODMAP route.
• Read the bacon label. Choose bacon with no onion or garlic powder.
• Dairy-free version. Use 1 cup of canned coconut cream instead of the lactose-free cream and skip the Parmesan.
• Curly kale works. Use the same weight, and simmer it a few minutes longer.
• Waxy potatoes. Yukon Golds hold their shape better than russets, which break down a little and thicken the broth.

Why This Works

Kale portion. Tuscan kale is low FODMAP at a generous serving, and each bowl has about 25 g, well within it.

Lactose-free cream. Regular heavy cream is low FODMAP only in small amounts, and each bowl here has about 40 ml, so lactose-free cream keeps it low.

Fennel for sausage flavor. Fennel seed and paprika give ground pork the taste of Italian sausage without the garlic that bought sausage carries.

Storage

Refrigerate leftovers within 2 hours and eat within 3 to 4 days. Reheat gently on the stove, without boiling, until steaming hot, 165°F (74°C). The potatoes soften when frozen, so this soup is best eaten fresh.