Fructose-Friendly Zuppa Toscana Orzo (Gluten-Free)
This fructose-friendly and gluten-free orzo dish has all the flavor of a classic Zuppa Toscana soup! It’s loaded with bacon, homemade Italian sausage, kale, cream, and parmesan cheese for all the bloat-free goodness. It’s easy on the gut and absolutely delicious. Awesome for those with fructose malabsorption.
Servings: 5-6
Prep Time
10 minutes
Cook Time
35 minutes
Total Time
45 minutes
Ingredients (My Favorite Brands)
For the Homemade Italian Sausage:
1 pound ground pork
1 tablespoon garlic-infused olive oil
1 teaspoon each:
paprika
fennel seeds
crushed red pepper flakes
oregano
salt
1/2 teaspoon each:
black pepper
thyme
rosemary
For the Orzo:
1/2 pound bacon (no sugar added)
2 cups gluten-free orzo
4 cups low-FODMAP broth
1 cup cream or half and half
3-4 cups kale, stems removed and finely chopped (can substitute spinach or other greens)
3/4 cup freshly grated parmesan cheese
Instructions
Heat a dutch oven or large pot over medium heat. Add a drizzle of olive oil. Cut your bacon into small pieces and cook until crispy (5-10 minutes). Remove to a paper-towel lined plate.
While the bacon cooks, mix together the ingredients for your Italian sausage. After removing bacon from the pot, add the sausage and cook for 8-10 minutes until browned.
Add the orzo and broth. Stir well to combine and bring to a boil. Reduce heat to low so everything is at a low simmer. Cook for 6 minutes, stirring frequently to prevent sticking.
Add the cream and kale, then stir to combine. Cook on low for roughly 5 more minutes until the orzo is cooked through and the kale is softened. Most of the liquid should be absorbed. If the orzo isn’t fully cooked, add 1/2 cup additional broth or water and simmer for a couple more minutes.
Stir in 1/2 cup parmesan cheese. Sprinkle the bacon on top, and serve with additional parmesan and fresh herbs if desired.
Fine with Fructose?
This recipe was inspired by this recipe from Grilled Cheese Social. Give the original a try if you tolerate fructose and fructans!
Follow me on Instagram @FightTheFructose for more fructose-friendly recipes, and please tag me if you try any of my recipes!
