Low FODMAP Soup Recipes | Lifelab Testing

Low FODMAP Soup Recipes

Last Updated: 17th January 2023 · Written by Donna Mastriani

Soups get us through cold days and are an easy way to consume lots of vegetables at a go. Soups are a clever way to increase micronutrients and fibre intake, which is important for gut health. Starting a low FODMAP journey can take time to figure out what to eat and avoid. When it comes to soups, there are certain ingredients you need to stay away from. These include garlic, onion, spice mix, legumes, and high-FODMAP vegetables like cauliflower, asparagus, leeks, and mushrooms. We’ve developed some tasty soup recipes for you to enjoy if you’re following a low FODMAP diet.

Low FODMAP soup

Before you get started making your soup, you’ll need a blender, which could be handheld or otherwise. Now, let’s get into the recipes.


Pumpkin soup topped with coriander and sourdough bread on the side

Pumpkin soup

Ingredients

  • 900g Japanese pumpkin
  • 2 tbsp garlic-infused oil
  • ½ TSP smoked paprika
  • ½ TSP cumin
  • Salt and pepper to taste
  • A handful of fresh coriander
  • ½ cup leek (green leaves only)
  • 2 tbsp vegan butter
  • 4 cups of low FODMAP chicken or vegetable stock
  • 4 tbsp coconut cream
  • Eight slices low FODMAP bread

Method

  1. Preheat the oven to 355°F.
  2. Slice, peel, and de-seed pumpkin. Chops into chunks.
  3. Place the pumpkin pieces into a large bowl and season with garlic-infused oil, paprika, cumin, salt and pepper. Toss them together so that all the pumpkins are coated.
  4. Transfer the pumpkins to a lined baking tray and evenly spread them in one layer so they can cook simultaneously. Let them roast for 20-25 minutes.
  5. While waiting for the pumpkin to roast, thinly slice the leeks and coriander leaves.
  6. Once the vegetables are tender and slightly golden, you’ll know they’re done. Remove them from the oven.
  7. Over a medium heat, place a saucepan with vegan butter, then add leeks and fry for 1-2 minutes. Stir them occasionally until soft and fragrant.
  8. Add the baked pumpkin into the saucepan and add the stock. Increase the heat and bring it to a boil, then simmer for ten minutes.
  9. Turn off the heat and add the chopped coriander leaves. Allow the soup to cool for a while, then go in with your immersion blender or add the soup into a blender and blend until smooth or chunky depending on how you like it. When blending the soup, taste for salt and pepper, adjusting as needed.
  10. Serve with a side of low FODMAP bread such as sourdough.

a bowl of broccoli soup

Broccoli soup

Ingredients

  • 3 cups of low FODMAP vegetable stock
  • 2 cups celeriac
  • 1 cup carrots
  • Two leeks (green part only)
  • 100g broccoli
  • Two bay leaves
  • Three spring onions (green part only)

Method

  1. Peel and chop the celeriac and carrots into cubes. Cut the broccoli into florets and thinly slice the spring onions.
  2. Place all the vegetables in a pan and pour stock on them, bringing them to a boil.
  3. After around 15 minutes, check if it’s done and remove the bay leaves. Then insert an immersion blender. You can also pour the vegetable soup into a blender cup and blitz it to your liking. Then return it to the pan and let it boil for a little longer as desired.
  4. Season with salt and pepper.

A bowl of potato carrot soup

Potato carrot soup

Ingredients

  • Two medium carrots
  • 1 cup chopped spring onions (green parts only)
  • 1 pound potatoes
  • Two medium parsnips
  • 1 ½ cups low FODMAP vegetable stock
  • 3 tbsp garlic-infused oil
  • ½ cup unsweetened almond milk
  • Salt and pepper to taste

Method

  1. Peel and chop the vegetables that require chopping and peeling.
  2. Place a pan with oil over medium heat. Add spring onions and sauté until soft. Add parsnips, carrots, potatoes and vegetable stock. Ensure the broth covers the vegetables; if it doesn’t, and you’re out of both, add water to top it up.
  3. Cover your pan and bring it to a boil. Then let it simmer for 20 minutes or until vegetables are cooked through.
  4. Once your vegetables are cooked, use an immersion blender to purée the soup. You can also put your vegetables in a blender and purée them.
  5. Add almond milk when blending—taste to adjust the salt and pepper. Serve warm.

a bowl of tomato and carrot soup

Tomato carrot soup

Ingredients

  • 2 tbsp garlic-infused oil
  • 1 TSP ginger
  • 225g carrots
  • 340g tomatoes
  • ½ TSP oregano
  • 1 cup low FODMAP vegetable stock
  • 1 tbsp nutritional yeast
  • One bay leaf
  • Salt and pepper to taste

Method

  1. Peel and chop carrots. Chop tomatoes.
  2. In a large pan, heat garlic oil. When hot, add ginger and carrots and sauté for a minute.
  3. Into the pot, add oregano, tomatoes, and salt. Add vegetable stock, nutritional yeast and bay leaf, then stir to combine.
  4. Bring the soup to a boil, then turn down the heat to simmer for around 25 minutes. You can use a fork to check if the carrots are tender.
  5. Once done, turn off the heat and remove the bay leaf. Then, blend your soup using an immersion blender or a cup. When blending, season with salt and pepper to your taste.
  6. Serve warm.

Chicken soup with pasta and carrots

Low FODMAP chicken soup

Ingredients

  • 1 cup leek (green tips only)
  • Two large carrots
  • One small potato
  • 50g celery
  • 1 tbsp garlic-infused oil
  • 2 cups spinach
  • 160g zucchini
  • 400g canned tomatoes
  • 2 cups low FODMAP chicken or vegetable stock
  • One ¼ cup hot water
  • ½ cup fresh basil
  • ½ cup soft FODMAP pasta
  • 1 cup chickpeas (canned)
  • Salt and pepper to taste

Method

  1. Peel and dice the potato and carrots. Finely slice celery and leek.
  2. Over a medium heat, add garlic oil in a pan and add leek, carrots, potato, and celery. Sauté for around 20 minutes or until the vegetables have softened.
  3. As the veggies cook down, dice the zucchini and chop the spinach. Drain and rinse chickpeas.
  4. Add canned tomatoes, stock, hot water, diced zucchini, chickpeas, and spinach leaves to the vegetable cooking. Bring to a boil, then let it simmer on medium-low for 10 minutes.
  5. Add pasta and chopped basil leaves to the soup. Let the soup cook until the pasta is done. If your soup is too thick, add more water.
  6. Add salt and pepper to taste. Serve warm.

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Our Complete Intolerance Test Box

Food intolerance and IBS can cause certain symptoms that could alter the quality of your life. By consuming a low FODMAP diet, you’ll be able to mitigate the symptoms and live free from them. If you need to know which foods are causing you to have IBS symptoms since you have an intolerance towards them, you can order a home to lab Intolerance Test that will help you determine a way forward. The test will show you all your intolerances, and then you can cut off these foods and reintroduce them as you discover your tolerance level.

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