Finding a cozy, weeknight dinner is easier than you think with this low FODMAP vegetable soup. It's packed with vegetables that simmer into a comforting bowl of flavor. This recipe is naturally gluten free, completely vegan, and chock-full of low FODMAP vegetables that keep things gentle on digestion without sacrificing taste.
If your dinner rotation could use a little soup upgrade, this one is a great place to start. You can also check out the Low FODMAP Soup Recipes section for more favorites, including two top picks, Low FODMAP Taco Soup and Low FODMAP Baked Potato Soup.
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Why You'll Love This Recipe
- Packed with low FODMAP vegetables that simmer into a cozy, flavorful broth, giving you a nourishing soup that is gentle on digestion.
- Naturally gluten free and vegan, which makes it an easy win for anyone needing a plant-based dinner.
- Simple, one-pot cooking that fits busy weeknights and keeps cleanup minimal.
What You'll Need
- Garlic Infused Olive Oil - Adds garlic flavor while keeping the recipe low FODMAP.
- Leeks (Green Leaves Only) - Provides mild onion flavor without FODMAPs.
- Carrots - Love the pop or color and their natural sweetness.
- Celery - Classic soup flavor within low FODMAP limits.
- Green Onion Tops - Onion flavor without onion.
- Low FODMAP Vegetable Broth - The base of the soup. Use one that is low FODMAP or one that you can tolerate.
- Sweet Potato + Gold Potatoes - Provides heartiness and balance.
- Red Bell Pepper - Adds color and another layer of flavor.
- Diced Tomatoes (28 Ounces) + Tomato Paste - Build a rich tomato base.
- Frozen Green Beans + Frozen Sweet Corn - Low FODMAP veggies that hold up well.
- Italian Seasoning + Salt + Pepper + Bay Leaves - Simple, balanced seasoning.
- Fresh Lemon Juice + Fresh Parsley - Bright, fresh finish.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Prep the vegetables
Slice the green parts of the leeks, then swish them in a bowl of cool water to remove any dirt. Let them dry on a kitchen towel.
Chop the carrots, celery, and green onion tops into evenly sized pieces.
Step 2: Sauté the aromatics
Place a large 5-quart stockpot over medium heat. Add the garlic infused olive oil along with the leeks, carrots, celery, and green onion tops.
Cook for about 10 minutes, stirring often, until the vegetables begin to soften.
Step 3: Deglaze with broth
Pour in the low FODMAP vegetable broth and scrape the bottom of the pot to release any browned bits.
Step 4: Add the remaining vegetables
Stir in the sweet potatoes, gold potatoes, and red bell pepper.
Add the diced tomatoes and tomato paste and stir until fully combined.
Step 5: Season the soup
Add the green beans, sweet corn, Italian seasoning, salt, pepper, and bay leaves. Bring the soup to a low boil.
Step 6: Simmer and finish
Reduce the heat to medium-low and simmer for 12 to 15 minutes, or until the vegetables are fork-tender.
Stir in the lemon juice and finish with fresh parsley before serving.
Tips and Tricks
Size Matters! Cut the vegetables evenly so everything cooks at the same rate, and you get a balanced bite.
Why Lemon Juice? A splash of acid at the end brightens the entire pot and makes the vegetables taste fresh.
Got Leftovers? Freeze in individual portions (I love these containers) for quick lunches. This soup reheats well and keeps its texture.
Ingredient Swaps and Variations
- Instead of Potatoes - Use peeled parsnips or a rutabaga!
- Canned Corn - Use drained, rinsed canned corn instead of frozen corn.
- Add Protein - Add 1 pound of cooked, ground hamburger, shredded leftover Mississippi pot roast, or drained, rinsed chickpeas for a heartier option. Heads up, if you add hamburger or roast, this soup will no longer be vegan.
- Fall Focused - Add 1 cup of peeled, diced butternut squash.
Crock Pot Cooking Instructions
If you love using your crockpot and need a set-it-and-forget-it option, this soup recipe works!
Step 1: In a 6-quart slow cooker, add all the ingredients but the fresh lemon juice and fresh parsley. Cook on low for 6-8 hours or on high for 4-5 hours. Once the vegetables are fork-tender, the soup is done.
Step 2: Before serving, squeeze in the lemon juice and top with chopped fresh parsley.
Storing and Reheating
Store: Let the soup cool, then transfer it to airtight containers. Refrigerate for up to 4 days. The flavors get even better as it sits.
Freeze: Portion the cooled soup into freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheat: Warm the soup in a saucepan over medium heat until steaming. You can also reheat individual servings in the microwave, stirring halfway through to ensure even heating.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Leeks and Green Onions - Use only the green tops. The white bulbs are high FODMAP and should be avoided.
- Vegetable Broth - Choose a broth that is onion and garlic free or has a small amount you can tolerate.
- Corn and Green Beans - Both are low FODMAP in moderate portions. The amounts in this recipe stay within Monash-approved serving sizes.
- Potatoes and Sweet Potatoes - Potatoes are naturally low FODMAP. Sweet potatoes are safe at ½ cup per meal, which fits the portions used here.
- Canned Tomatoes - Both canned diced tomatoes and tomato paste are low FODMAP in typical recipe amounts.
- Serving size matters - Stick to the suggested portion of 1 cup to keep FODMAP stacking in check, especially when adding toppings or sides.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes. This soup stores well in the refrigerator for up to 4 days, and the flavors deepen as it sits. Reheat gently on the stovetop or in the microwave.
Good options include carrots, potatoes, sweet potatoes, bell peppers, green beans, corn, leeks (green tops only), and green onion tops. Keep portions moderate and focus on variety rather than volume.
Yes. This recipe is naturally gluten free and completely vegan, making it a great option for multiple dietary needs.
Yes. Firm tofu, canned lentils in Monash-approved portions, or cooked ground beef can be added.
Choose a broth clearly labeled low FODMAP like Gourmend. Or see if you tolerate a vegetable broth that has a small amount of onion in it.
Yes. Freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Use a good quality vegetable broth, sauté the vegetables well at the beginning, and finish the soup with lemon juice and fresh herbs. These steps add depth and brighten the flavor.
Yes, but choose gluten free pasta or rice already cooked and add it at the end. This will prevent it from absorbing too much broth.
What To Serve With Low FODMAP Vegetable Soup
This soup is hearty enough to enjoy on its own, but pairing it with something simple makes the meal feel extra cozy. Gluten free cornbread is a perfect match and soaks up the tomato broth beautifully. You can also serve it with a simple green salad with homemade Italian vinaigrette, or baked potatoes for an easy, comforting dinner.
More Loveable Soup Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Vegetable Soup
Equipment
- 5-Quart Stock Pot
Ingredients
- 3 tablespoons garlic infused olive oil (Note 1)
- 1 cup leeks green leaves only, sliced
- 1 cup carrots sliced into even coins
- 1 cup celery diced
- ¼ cup green onions tops only chopped
- 6 cups low FODMAP vegetable broth (Note 2)
- 1 cup sweet potato peeled and cut into ½ inch cubes
- 1 cup gold potatoes cut into ½ inch cubes (Note 3)
- 1 red bell pepper finely diced
- 1 28 ounce canned diced tomatoes, undrained
- 2 tablespoons tomato paste
- 1 cup frozen cut green beans
- 1 cup frozen sweet corn
- 1 ½ teaspoons Italian seasoning
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 bay leaves
- fresh lemon juice from 1 lemon
- fresh parsley chopped
Instructions
- Grab a large cutting board and a sharp knife and start chopping.
- Slice only the green parts of the leeks. Add them to a bowl of cool water and swish them around. This helps any trapped dirt fall to the bottom of the bowl. Remove them and let them dry on a kitchen towel.
- Wash and chop the carrots into thin, even coins. Then wash and dice the celery into evenly sized pieces.
- Place a large stockpot, at least 5 quarts, on the stovetop, turn the heat to medium, and add the garlic infused olive oil. Add the leeks, carrots, celery, and chopped green onions. Stir often and cook until the vegetables are softened, about 10 minutes.
- Deglaze the pot with the vegetable broth. Scrape the bottom of the pot to loosen any browned bits. This adds flavor.
- Add the diced sweet potatoes, gold potatoes, and diced red pepper.
- Pour in the undrained diced tomatoes and the tomato paste. Stir until the tomato paste dissolves into the broth.
- Add the green beans and corn. Stir to combine.
- Sprinkle in the Italian seasoning, kosher salt, ground black pepper, and add the bay leaves. Bring the soup to a low boil.
- Once the soup starts to boil, turn the heat down to medium-low. Let the soup simmer on the stovetop for 12-15 minutes or until all of the vegetables are fork-tender.
- Before serving, squeeze in fresh lemon juice and top with chopped parsley. This adds brightness and balances the vegetables.
Venessa Mandelkow says
We froze the leftovers and enjoy for lunch! It is so good with a sandwich!