Low FODMAP Spanish Galet Soup

Sopa de Galets is a traditional Catalan soup, perfect for cold winter days. This version takes inspiration from the original but adapts it for easier preparation and American tastes. The soup is made with a rich meat broth, flavorful meatballs, and small pasta shells for a satisfying and comforting meal. Let’s dive into how you can recreate this dish in a way that fits American kitchens and tastes!

Ingredients

For the Broth:

• 2 chicken legs (or beef or pork if preferred)
• 1 hambone (or you can use smoked ham bone or other meaty bones)
• 1-2 carrots (optional)
• 8 cups water (adjust based on the amount of meat)
• Turmeric (for color, optional)
• A pinch of salt

For the Meatballs:

• 300g ground meat (beef, pork, or chicken)
• 1 egg
• 3 tablespoons gluten-free breadcrumbs or cassava flour
• Spices to taste (garlic powder, pepper, parsley, etc.)
• Salt to taste

For the Soup:

• 100-150g gluten-free shell pasta

Instructions

1. Prepare the Broth: In a large pot, add the chicken legs, hambone, any additional meat (like chicken carcass, pork, or beef), and carrots (if using). Add 8 cups of water, adjusting depending on the amount of meat you’re using. Bring the mixture to a boil over high heat. Once it begins to boil, skim the surface to remove impurities. Add a pinch of salt and turmeric for color if desired. Lower the heat and let it simmer for about 1 hour and 15 minutes, or around 30-35 minutes if using a pressure cooker.
2. Strain and Degrease the Broth: Once the broth is ready, remove it from the heat and let it cool slightly. Strain the broth to remove the meat and vegetables. If you want to remove excess fat, you can place the broth in the fridge for a few hours or overnight. The fat will rise to the top and can be easily skimmed off.
3. Prepare the Meatballs: While the broth is simmering, mix the ground meat of your choice with the beaten egg, desired spices (like garlic powder, pepper, parsley, etc.), breadcrumbs or cassava flour, and salt. Knead the mixture well until it’s smooth. Form small, even-sized meatballs. Heat a little olive oil in a pan and brown the meatballs on all sides, or you can cook them in the air fryer for about 10 minutes at 350°F (180°C) with a light spray of oil. Add the cooked meatballs to the broth.
4. Cook the Pasta: Once the broth is ready, bring it back to a boil. Add the shell pasta and cook according to the package instructions, typically about 10-12 minutes depending on the pasta’s size.
5. Add the Meatballs: When the pasta is cooked, add the meatballs to the soup and let them heat through for a few minutes in the broth.
6. Serve: Serve the soup hot, making sure to distribute the pasta shells and meatballs evenly in each bowl.

This recipe is:

• Low in FODMAPs
• Suitable for those with fructose and sorbitol intolerance
• Lactose-free
• Gluten-free

FODMAP Information:

1. Meat:
   The more meat you add to the broth, the richer and more flavorful it becomes. The addition of the hambone adds extra flavor and depth. You can also use the leftover meat for other dishes or make delicious croquettes.
2. Pasta:
   Be sure to use gluten-free pasta for this recipe. However, if you’re okay with fermentable carbs, feel free to use regular pasta. You can also look for specialty “galet” pasta, but if you can’t find it, shell pasta or penne works just as well.
3. Vegetables:
   Carrots are low in FODMAPs and can be added to the broth for extra flavor. Avoid adding other vegetables that are high in FODMAPs, such as onions and garlic, which can cause digestive discomfort.

This American-style take on the classic Catalan Sopa de Galets brings the comforting flavors of traditional Catalan cooking while adapting it to ingredients that are more readily available in the U.S. It’s a perfect soup to enjoy with family or friends on a cold winter day.

This is a recipe by Iris Valenciano, the creator of Comiendobien.es. This is a Spanish website where you can find different recipes for different food intolerances, especially for fructose intolerance/malabsorption