Low FODMAP Instant Pot Zuppa Toscana
Italian sausage, buttery Yukon gold potatoes and slightly salty morsels of bacon are combined to create an ultimate savory, comforting and low FODMAP version of Zuppa Toscana.
Servings 6
Equipment
- Instant Pot
Ingredients
- 1 tbsp garlic infused olive oil
- 5 stalks green onion green tips chopped and white part reserved in single pieces
- ¾ lb hot Italian sausage casing removed
- 4 small Yukon gold potatoes skinned and chopped into cubes
- 1 stalk celery diced
- 6 cups chicken stock
- 1 pinch red pepper flakes
- salt and pepper to taste
- ¾ cup unsweetened coconut milk or lactose free whole milk
- 1 bunch kale stemmed removed and roughly chopped
- ½ cup grated parmesan
- 4 strips cooked bacon chopped
Instructions
- Set Instant Pot to saute function. Heat garlic olive oil and saute white part of green onion until brown on all sides to infuse flavor, about 2 minutes. Remove from oil and discard.
- Brown Italian sausage in Instant Pot on all sides, about 5 minutes. Mix in potatoes, green onion tips and celery. Cook for another 2 minutes before turning off the Instant Pot.
- Add chicken stock and red pepper flakes to Instant Pot. Ensure steam valve is sealed and set Instant Pot to pressure cook on high for 8 minutes. Once the 8 minutes are complete, quick release the pressure.
- Set Instant Pot to saute function and add milk, kale and parmesan. Stir and continue to heat until kale is wilted and cooked through, about 10 minutes. Turn off Instant Pot and stir in cooked bacon.
- Serve with extra parmesan, bacon and/or red pepper flakes if desired.
Notes
- If starting with raw bacon, I like to cook it by placing it in a baking dish in a single layer. Place in cold oven for 15 minutes after setting to 400°F. For a little extra flavor, pour a bit of bacon grease into the Instant Pot before cooking the Italian sausage.
- 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.
- Make sure your Italian sausage doesn't have any high FODMAP ingredients.
- Adjust your added salt based on the chicken stock you're using. I use FODY's chicken stock base which I find is more salty than using my go-to low FODMAP liquid chicken stock (Whole Foods' 365 brand).
- Coconut milk does give a slight flavor, but it's very subtle. Use lactose free milk if that isn't your jam.