Basil Pesto, Kale & Artichoke Soup with Gnocchi & Italian Sausage - Low FODMAP, Gluten Free
Pillow-y gnocchi is combined with Italian sausage, basil pesto, kale and artichoke for a super savory, hearty and creamy soup bursting with flavor.
Servings 8
Ingredients
- 2 tbsp garlic extra virgin olive oil see notes
- 4 stalks green onion green tips chopped, white part reserved in whole chunks
- 3/4 lb cooked Italian sausage sliced
- 4 cups curly kale leaves thick stems removed, roughly chopped
- 2 tsp Italian herb mix store-bought or see below
- 1/4 tsp crushed red pepper flakes
- pinch of salt & pepper
- 2 1/2 cups chicken broth
- 1 lb uncooked gluten free potato gnocchi
- 3/4 cup heavy cream OR unsweetened coconut milk
- 1/3 cup basil pesto store-bought or see below
- 1-12 oz jar marinated, quartered artichokes drained, see notes
- 1/2 cup parmesan
- extra fresh basil, parmesan and crushed red pepper flakes for serving, optional
2 Tsp Italian Herb Mix
- 1/2 tsp oregano
- 1/2 tsp thyme
- 1/2 tsp marjoram
- 1/4 tsp basil
- 1/4 tsp rosemary
1/3 Cup Homemade Basil Pesto, See Notes
- 2/3 cup fresh basil leaves
- 2 tbsp + 2 tsp grated parmesan
- 2 tbsp garlic extra virgin olive oil
- 1 tbsp + 2 tsp pine nuts
- pinch of salt and pepper
Instructions
- If using homemade basil pesto, pulse all ingredients in a food processor until smooth/an even consistency. Set aside.
- Heat olive oil in a large, wide-mouth sauce pan over medium-high heat. Brown white part of green onion in hot garlic oil before discarding, 2-3 minutes.
- Add sliced Italian sausage and brown slightly, 3-4 minutes.
- Mix in green onion tips, kale, Italian herbs and crushed red pepper flakes. Season with salt and pepper and allow kale to cook down slightly, 2-3 minutes.
- Add chick broth and gnocchi. Bring to a boil and cover to allow gnocchi to soften, 2-3 minutes.
- Stir in cream, pesto and artichokes and cook for another 5 minutes. Stir in parmesan before removing from heat.
- Soup can be garnished with fresh basil, extra parmesan and crushed red pepper flakes for serving.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Some cans of marinated artichoke hearts will have garlic or onion, so be sure to check the ingredients. If you're in the states, "spices" cannot include garlic or onion, but "natural flavors" can. You can always go with non-marinated artichoke hearts if you're unable to find any safe options!
- Tripling the basil pesto recipe to make a whole cup will even out the measurements and will give you extra to use for other meals. The recipe was adapted from simplerecipes.com, and ingredients are as followed:
- 2 cups fresh basil leaves
1/2 cup fresh grated parmesan
1/4 cup garlic extra virgin olive oil (can use slightly less and it will still turn out good)
1/4 cup extra virgin olive oil
1/3 cup pine nuts
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
- 2 cups fresh basil leaves