This low fodmap zucchini soup with spinach and hemp seeds is easy, vegan, and full of low-calorie liver cleansing vegetables. The low-fat zucchini soup is excellent for weight loss, liver health, and anyone on the low fodmap diet for SIBO.
If your looking for low fodmap zucchini recipes, this IBS soup is for you! It only takes 15 minutes to whip up this low fodmap spinach soup with zucchini. It is savory yet fresh tasting with the addition of dill that helps to reduce bloating.
The low fodmap zucchini soup recipe is low in calories and saturated fats making it a great soup for weight loss and insulin resistance. Zucchini, spinach, and kale are some of the best foods to lower blood sugar. Leafy greens are rich in chlorophyll, a potent liver cleansing phytonutrient.
A healthy liver is crucial for weight loss and gut health. One of the underlying causes of SIBO is a sluggish liver and gallbladder. A high-fat diet further burdens the liver especially saturated fats that cause fatty liver. For this reason, I love creating low fat low fodmap recipes that cleanse the liver.
Many people following a low fodmap diet eat a high-fat diet due to fats not being fermentable, which burdens a sluggish liver. This low-fat, nutrient-dense soup supports liver health and gut health.
Is zucchini low fodmap?
Zucchini is a low-calorie yet nutritious low fodmap vegetable that is great for both IBS and weight loss. This post has all the in depth fodmap details on zucchini. It is the perfect soup to enjoy by anyone on a journey through healing SIBO.
FODMAPS are rapidly fermentable carbohydrates that trigger digestive symptoms such as bloating, gas and diarrhea in people diagnosed with SIBO or IBS.
This low fodmap zucchini soup is made with Massels low fodmap vegetable stock cubes. Mix half a cube with 2 cups water. Many vegetable stock cubes contain garlic and onion, so be sure to find a low FODMAP vegetable stock. You can also use a premade low fodmap vegetable stock, or if you have time on your hands, you can make your own low fodmap vegetable stock!
I used the tops of green onions to further flavor this low fodmap green soup. The tops of green onions are low fodmap, and an excellent substitute for onions frequently used to flavor soups.
Saute the zucchini and green onions for 5 minutes, then add spinach and kale and cook for another 2 minutes. Combine all the ingredients into a high speed blender and blend into a creamy soup.
I bought a mixed kale and spinach bag, but you could use only one if you don’t have access to a mixed bag and want to buy both.
This low fodmap soup recipe yields 1-2 servings. One large or two small servings, so if you are into batch cooking, double the recipe!
Adding zucchini to this low fodmap soup is the perfect vegetable to bulk up the blended soup with spinach. It complements spinach and provides a smooth, creamy texture when blended with hemp seeds.
Benefits of this low fodmap green soup for bloating, SIBO and Weight Loss
I added 1 tsp of dried dill to spice the low fodmap zucchini soup with a fresh-tasting culinary herb proven to help reduce bloating and improve insulin sensitivity for weight loss. Fresh dill would taste amazing as well if it is available to you.
Bloating is one of the most common symptoms of SIBO. Many people with SIBO experience excessive bloating after eating high fodmap foods. This zucchini soup with dill is perfect for helping prevent excessive bloating and gas. Dill is one of the best herbs to season low fodmap vegetables with to reduce bloating.
This low-calorie zucchini soup with dill contains antioxidants in dill that have been proven to improve insulin resistance by reducing inflammation and preventing lipid oxidation. Excess inflammation triggers cortisol production, and high cortisol is an underlying cause of insulin resistance and high blood sugar.
When combined with this low-carb zucchini soup, Dill has many antidiabetic effects that are the perfect soup for weight loss and diabetics.
Hemp seeds, kale, and spinach are dense nutrient plant-based high protein foods making this an excellent vegan zucchini soup for vegans or vegetarians.
For more low-fodmap soup recipes you may also like the following soups:
Low fodmap carrot soup for SIBO
Low fodmap chicken and rice soup with lemon
These Low Fodmap Zucchini Fritters are also great for anyone looking for low fodmap zucchini recipes!
Low-Fodmap Zucchini Soup
Equipment
- pot
- High speed blender
Ingredients
- 2 cups zucchini
- ½ cup tops of green onion
- 1 cup spinach
- 1 cup kale
- 1 tsp olive oil
- 1 tsp dill
- 2 cups low fodmap vegetable stock
- 2 tbsp hemp seeds
Instructions
- Dice the zucchini and green onion then saute in a pan with olive oil for 5 minutes.
- After 5 minutes add spinach and kale to the frying pan and saute for another 2 minutes.
- Place all the ingredients into a high speed blender and blend until smoothe and creamy.
- Transfer the blended soup to a soup pot and heat up to serve hot.
References:
The Role of Anethum graveolens L. (Dill) in the Management of Diabetes
Hi Amber,
I haven’t made your Low-Fodmap Zucchini Soup yet, but I definitely will. However, in your very informative explanation of all the benifits of this soup you mention hemp seeds, but you don’t mention them in the recipe, neither in the list of ingredients nor in the instructions for making the soup.
If they are supposed to be added, please let me know in what quantity, and at what stage of the cooking procedure.
Very best wishes,
Inge Moesgaard
Hi Inge,
Thanks for pointing out my error! I use 2 tbsp of hemp seeds in the soup and add them at the end when blending all the ingredients together. Hope you enjoy the low fodmap soup!