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IBS-Friendly Ministrone

IBS-Friendly Ministrone


Submitted by Kate Lewin who has worked with some of London and Berlin's most forward-thinking food and sustainability platforms.


As both a ceoliac and IBS sufferer, cooking anything can be a challenge as she has to find work arounds for onion, garlic, dairy, gluten and a lot of vegetables with high fructose levels. Not so fun! But she recently perfected (and lived off) this soup recipe so she was happy to share it here for any others who know the pain and troubles of living with IBS!


2 tbsp olive oil

2 medium carrots, roughly chopped

1 head of celery, coarsely chopped, keeping the leaves

1 tsp of hot paprika

1kg Swiss chard, leaves shredded and stalks roughly chopped

A good handful of parsley, finely chopped

400g can peeled plum tomatoes, drained of most of their juices, roughly chopped

3 large baking potatoes, peeled and chopped into cubes

1kg cavolo nero, stalks removed, leaves shredded (or savoy cabbage)

About 700ml boiling chicken or vegetable stock

A few sprigs of winter herbs such as thyme or sage

chopped Parmesan (if your stomach can handle it)

Extra-virgin olive oil, for drizzling


  1. Heat the olive oil in a large saucepan and slowly fry the carrots and celery until soft and dark. This will take about 20 minutes which may seem long but it’s worth it – the slow cooking gives a lovely taste.
  2. Add the paprika, chard stalks and half the parsley, and stir to prevent sticking.
  3. Stir in the tomatoes, season well with salt and pepper and cook for 10 minutes or until reduced.
  4. Bring a large saucepan of water to the boil and add the potato cubes. Par boil them for approximately 2-3 minutes or until just starting to soften and then drain them. Set aside.
  5. To the large saucepan add half the Swiss chard leaves, half the cavolo nero and the boiling stock.
  6. Bring to the boil, then reduce the heat and add the potatoes. Simmer for 30 minutes.
  7. Pour in more stock if needed but don’t add too much – it should be thick.
  8. Add the remaining Swiss chard and cavolo nero and blanch briefly so they remain green and crisp.
  9. Season when slightly cooled.
  10. Stir in the herbs and serve hot with Parmesan, if using, and a drizzle of extra virgin olive oil. 
2 hours, serves 5, Gluten free and IBS-friendly

Kate Lewin

Kate works in food strategy, marketing and communications. She has over six years experience working with some of London and Berlin's most forward-thinking food and sustainability platforms. See examples of some of her work here.

Kate is currently working on press, media and policy for the National Food Service - a visionary new public service aiming to eliminate food insecurity across the UK."

Here their aim is to eliminate food insecurity and tackle the interconnected issues of social isolation and food waste.

For Further info or to buy tickets for #danSOUP click here

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