Low FODMAP Tomato Soup
A creamy tomato soup with roasted vegetables, inspired by the classic comfort food you grew up loving.
Servings: 6 Servings
Equipment
Ingredients
- 1 tablespoon garlic infused olive oil (Note 1)
- 3 medium carrots washed and halved
- 1 large parsnip washed and cut into chunks
- ½ medium red bell pepper seeded and chopped
- 3 tablespoons butter
- 2 28 ounces canned whole peeled tomatoes
- 2 ½ cups chicken broth (Note 2)
- 1 teaspoon white granulated sugar
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- ¾ cup heavy cream lactose free if needed (Note 3)
- Toppings: fresh basil, and freshly cracked black pepper
Instructions
- Preheat the oven to 400 degrees F.
- Line a baking sheet with parchment paper. Add the carrots, parsnips, and red pepper, then drizzle with garlic infused olive oil and toss to coat.
- Roast in the preheated oven for about 25 minutes, or until the vegetables are fork-tender with lightly caramelized edges.
- While the vegetables roast, place a 5-quart non-reactive pot on the stovetop. Add the canned whole tomatoes with juices, butter, chicken broth, sugar, salt, and pepper. Use a potato masher to break the tomatoes into smaller pieces.
- Once the vegetables are done roasting, add them to the pot and stir to combine.
- Bring the soup to a gentle boil over medium-low heat, then reduce to a simmer. Cook for 10 to 15 minutes, stirring occasionally.
- Blend the soup using an immersion blender, or carefully transfer it to a blender in small batches. Leave the lid slightly ajar to allow steam to escape, and blend until smooth.
- Swirl in the heavy cream.
- Serve warm, topped with freshly cracked black pepper and chopped fresh basil.
Notes
Note 1: If you do not have garlic oil, use avocado oil or a neutral-tasting oil.
Note 2: Use a low FODMAP chicken broth without garlic or onions, or one that you can tolerate. Use a vegetable broth for a vegetarian tomato soup.
Note 3: If dairy is not tolerated, use full fat unsweetened coconut cream.
What does a non-reactive pot mean? It means using cookware like stainless steel or enamel that won’t react with acidic tomatoes.
Low FODMAP Notes: Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results.
Nutrition Information
Serving: 1 ServingCalories: 174kcalCarbohydrates: 11gProtein: 2gFat: 14gSugar: 6g
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