A creamy and nutritious low FODMAP soup recipe – carrot, ginger and coconut! Warming, satisfying and packed with flavour, so you won’t feel like you’re having to skimp.
My mum was the one who taught me how to make a good low FODMAP soup many years ago. I remember getting frustrated in the supermarket that I couldn’t eat a single product on the shelves and then coming home to find there were very few recipes free from high FODMAP ingredients either. We stripped it back and just started blending cooked vegetables with water. It might have been verging on baby food but it made me realise good quality veggies can taste so good on their own sometimes, you don’t need all the fancy added ingredients. Saying that, I have still packed this soup recipe with the good stuff, using ginger, spices, a bit of fennel and some coconut milk. As a result, I promise you won’t even be THINKING about high FODMAP ingredients often found in soups, such as leek, garlic or onion.
Love me some batch cooking
Make the recipe in a double batch and have it as your new go-to lunch or a quick dinner when you need something filling. It also freezes so well. Planning ahead made such a difference to me when following the elimination phase of the low FODMAP diet and knowing that I had lunch or dinner options on hand that I could grab out of the freezer was great.
I love this soup topped with a swirl of yogurt, a handful of seeds, some coriander leaves and a good chunk of gluten free bread. It’s quick, big batch food that’s adaptable, versatile and delicious any day of the week.
Recipe notes:
- This recipe has been updated from a previous recipe on my site (this one tastes better I promise)
- Garlic infused olive oil is low FODMAP and I love using it instead of garlic bulb. If you can tolerate garlic however, simply swap out the garlic oil for olive oil and add in a couple of cloves of chopped garlic along with the ginger
- Tinned coconut milk is low FODMAP at 60g – making 360g/ml divided by 6 OK. If you know you’re OK with coconut milk, add in the whole 400g tin (just so you know my logic!)
- If I’m feeling lazy, my quick and easy low FODMAP stock cube go to are these
- FODMAPs weren’t detected in carrots or potatoes so they can be eaten freely when on the elimination phase of the low FODMAP diet, making them a great base for soups
- Fennel is low FODMAP up to 1/5 bulb/48g so 1/2 a. bulb between 6 should be fine – as always, adapt to suit you!
Ingredients
2 tablespoons garlic infused olive oil
2 inch chunk of fresh root ginger, roughly chopped and any gnarly skin removed
1 red chilli, deseeded and finely chopped
½ a small bulb of fennel, finely sliced
1 teaspoon ground ginger
1 teaspoon cumin
1 teaspoon turmeric
½ teaspoon smoked paprika
sea salt and cracked black pepper
about 600g carrots, tops removed, roughly chopped
about 400g/2 medium potatoes, roughly chopped
340ml tinned coconut milk
700-800ml low FODMAP vegetable stock, depending on how thick you like your soup
juice of 1/2 a lime (optional)
To serve:
yogurt (lactose free if needed)
seeds
coriander
Method
In a large pan over a medium heat, heat the garlic infused oil. When glossy and smelling delicious, add the ginger, the chilli, the fennel and the spices. Sprinkle over a pinch of salt and cook for 3-4 minutes, stirring to make sure nothing sticks.
Add in the carrots and potatoes and cook for a a further 3-4 minutes, until everything is nicely coated in the oil and spices. Pour in the coconut milk and the stock and bring to the boil. Simmer for 15 minutes or so, or until the carrots and potatoes are soft.
Using a stick blender, blend until smooth. Check for seasoning and adjust to taste. Take off the heat and stir through the lime juice, if using. Spoon into bowls and add a spoonful of yogurt and scatter over a handful of seeds and coriander leaves, if using.
Any leftovers freeze wonderfully.
