Adventures in Healthier Eating with 2 Kids and a Picky Husband

Low-FODMAP Style Stuffed-Pepper Soup

9 WWPP Posted by 3 years ago 9 Comments

Staying away from high-FODMAP foods is a challenge to say the least! I’m slowly figuring things out, but I feel like my vegetable consumption has tanked as all my favorites are on the list. Well, all my favorites except bell peppers!

I had this idea for a stuffed pepper stew of sorts for some time, hoping it would be a one-pot meal I could actually get the family on board with. They were unimpressed. Not bad… yada yada…  I’ll say it again. They’re all crazy! It’s a pot of meat and peppers, what’s not to love?

(LowFODMAP) Stuffed Pepper SoupI would have enjoyed it tons more IF I could have flavored it with lots of onion and garlic but both of them are no-no’s on the Low-FODMAP diet because of their fructan content. I really hope I can figure out what’s triggering my IBS so I can start to test and reintroduce some of these foods into my diet. I mean, what’s a meal without onion and garlic?!

Anyway, I figured I’d start to share my low-FODMAP ideas. Of course you can add back in the good stuff if you want but this dish did come out quite delicious as is. Here’s what I did…

  • 1 lb ground grass-fed beef, 93% lean (turkey would work, too)
  • 3 bell peppers, diced (I used 1 red, 1 orange and 1 green)
  • 15oz can of diced tomatoes
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried parsley
  • 1/4 tsp red pepper flakes (or to taste)
  • 4 cups beef broth (I used homemade so I could make it without onion and garlic)
  • 2 cups cooked brown rice

Brown the beef in a soup pot. Once you no longer see pink, add the peppers, thyme, rosemary, parsley and red pepper flakes. Toss everything together to combine and bring out the flavors.

Add the broth and bring to a low boil. Add the rice and lower to a simmer.

That’s it!

LowFODMAP Style Stuffed Pepper Soup

If anything, this whole low-FODMAP thing is going to get me to use even simpler ingredients. I’ve been heading that way already but even more so now!

This dish came out super light for the serving size. I’m quite full after 2 cups!

Approx Nutritional Information per serving
Servings Amount per Serving
4 2 Cups
Calories Fat Fiber WWPs
350 9g 4g old: 7 new: 9
Sugar Sat Fat Carbs Protein
9g 4g 36g 31g

See other recipes using: ground beef, peppers

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There are 9 comments so far. Join in on the conversation.


    January 21, 2015

    Thank you for blogging about your IBS struggles. This is a good website that I found about a year ago that helped me when I first started researching FODMAPS for my own IBS struggles. ( It has a very detailed listing of what to eat and what not to eat on the low fodmap diet. It helped to keep me from being so discouraged in the beginning because it listed just as many foods that I could eat as it did what to avoid. Brown rice and whole wheat are also a problem for me. For me, fructans and fructose are the worst. I have the most relief from IBS symptoms when I avoid grains, nuts, beans (except green beans are ok), onion, garlic, and all fruits except grapefruit and bananas. I also avoid sweet treats because the sugar content has me doubled over in pain every time I eat dessert. I can have small amounts of 100% maple syrup but honey is a big no-no. Good luck as you continue on this journey.


    January 22, 2015

    This sounds really good on a cold winter's day! I would love to be able to pring this recipe, but I don't see anything that will allow me to print it. Can you help?


      January 22, 2015

      I'm still working on this. I don't have a button but if you just print from the browser I have it set to only print the recipe and not the images. Hope that helps!


    January 25, 2015

    I've been following Low-FODMAPs for 2 years, as some of the foods are permanent no-nos and onion and garlic is on that list for me. Regarding the onion and garlic thing, I strongly suggest dried chives as a replacement. You only eat the green "leafy" bit and not the bulbs compared to the rest of the onion family, and the fructans/FOS are in the bulbs. Also, you can eat the green part of spring onions, but that leads to wastage of the rest of the stalks, and can still sometimes lead to a reaction for me, so I don't do that. Chives provide some of the oniony flavour without the nasty reaction! I tend to also experiment with herbs and spices more now too, which is cool - so many unique flavours to discover! And if you limit the celery to less than half of one stalk per individual serve (so a meal that serves 4 could have two stalks in theory), that can replace the crunch of the onion for texture! Good luck!!


      January 26, 2015

      I'm hoping that's not the case for me. I can't imagine a world without garlic are onion. Right now they are no-nos but I'm hoping to test them soon. Thanks for the chive idea. I just it in my homemade sauce instead of onion.


      January 26, 2015

      Roni, Try garlic infused olive oil. It is on the low Fodmap list.


      January 28, 2015

      Yes! I've been reading out the Fructans aren't soluble in oil but they are in water. Thanks!


    January 20, 2016

    When do you add the diced tomatoes? :-)


      January 21, 2016

      Woops! Sorry about that. Just add it when you add the spices.