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Low FODMAP winter soups

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11 August 2022|3 min read

Whether you love it or loathe it, one aspect of winter we can all appreciate is that it is soup weather.  I mean, how comforting is a bowl of delicious hot soup on a cold day? Basically an internal hug.

The downside for those on a low FODMAP diet is most store-bought soups are high FODMAP.  Even if you find a soup that contains no milk or cream and has low FODMAP veggies, you can almost guarantee it will still have onion and, or garlic.  

Then even when you decide to make your own, most store-bought stocks will contain onion and garlic. But don’t lose hope yet, because it is possible to make your own delicious low FODMAP soups that everyone will enjoy!  

We have developed some delicious seasonal winter soup recipes that we know you will love to make things easy.

Low FODMAP stocks

It is hard to find a store-bought low FODMAP stock, as most contain onion and, or garlic. San Elk certified organic low FODMAP vegetable stock is hand made from carefully selected ingredients that are gentle on the stomach and comply with the low FODMAP diet. 

You can also make your own low FODMAP stock with our recipes for chicken stock and vegetable stock. Great idea to make a batch of stock and freeze it in containers for future use.

Roasted pumpkin soup

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Our roasted pumpkin soup is a low FODMAP twist on an old favourite.  Roasting the pumpkin, instead of boiling it, adds a beautiful flavour to the soup.  

It is packed with flavour thanks to the addition of garlic-infused extra virgin olive oil (EVOO), onion infused EVOO, cumin and turmeric. Certainly a crowd-pleaser, and with pumpkin being in season it is a very affordable dish to make!

Ingredients

  • 1kg kent pumpkin, diced
  • 2 tbsp garlic-infused extra virgin olive oil
  •  2 tsp San Elk Certified Organic Low FODMAP Vegetable Stock
  • 500ml boiling water
  • 2 tsp ground cumin
  • 1 tsp turmeric
  • Salt and pepper

Method

  1. Place diced pumpkin on a lined baking tray/roasting pan.  Drizzle 1 Tbsp of the garlic-infused olive oil and toast to coat.
  2. Bake pumpkin at 180°C fan-forced (200°C conventional) for 35 minutes.
  3. Meanwhile, dissolve the stock in the 500ml boiled water.
  4. Heat remaining garlic-infused olive oil in a medium saucepan, over medium heat.  Add cumin and turmeric, and cook for 1 minute.
  5. Add roasted pumpkin to the pan, and stir to coat in oil/spices.  Add chicken stock and stir to combine.
  6. Bring to boil, then reduce to a simmer.  Simmer, uncovered, for 5 minutes.
  7. Removed from heat. Let cool for 5 minutes, then blend with a stick blender.
  8. Season with salt and pepper, to taste.

Roasted tomato soup

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Tomatoes are another winter seasonal veg, and a perfect way to utilise them is in soup. Roasting the tomatoes with garlic-infused EVOO and balsamic vinegar adds so much flavour to this soup and the addition of fresh basil at the end.  

Our low FODMAP Roasted Tomato Soup is definitely a winter winner, and is delicious served with a dollop of lactose-free natural yoghurt.

Ingredients

  • 1kg tomatoes, quartered
  • 1 tbsp garlic-infused extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 3 tsp San Elk Certified Organic Low FODMAP Vegetable Stock
  • 750ml boiling water
  • ½ cup chopped fresh basil
  • Salt and pepper

Method

  1. Place tomatoes on a lined baking tray.  Drizzle with garlic-infused olive oil and balsamic vinegar.  Toss to coat evenly.
  2. Roast tomatoes at 160°C fan-forced (180°C conventional) for 30-35 minutes.
  3. Meanwhile, dissolve chicken stock cubes in boiled water.
  4. Combine roasted tomatoes and stock in a medium-large saucepan.  Bring to boil, then reduce to a simmer.  Simmer, covered, for 15 minutes.
  5. Remove from heat, and let cool for 5 minutes.  Blend with a stick blender.
  6. Stir in basil.  Season with salt and pepper, to taste.

Spinach, broccoli and potato soup

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Our low FODMAP Spinach, broccoli and potato soup is full of flavour and nutrients and particularly good for those who struggle to get their green veggies in.  

Like with our other soups, the use of seasonal winter veg in this soup makes it very cost-effective (=more money towards a summer holiday, perhaps?). Perfect served with a dollop of lactose-free natural yoghurt for extra creaminess.

Ingredients

  • 600g diced potato, peeled
  • 350g fresh broccoli (heads only)
  • 6 large silverbeet leaves, stems removed, roughly chopped (150g chopped leaves)
  • 1 tbsp garlic-infused extra virgin olive oil
  • 1 tbsp chilli-infused extra virgin olive oil (or garlic-infused, if not a fan of chilli)
  • 4 tsp San Elk Certified Organic Low FODMAP Vegetable Stock
  • 1L boiling water
  • Salt and pepper
  • Lactose-free natural yoghurt to serve, if desired.

Method

  1. Heat combined olive oils in a medium-large saucepan.  Add potato and broccoli.  Cook over medium-high heat for 5-10 minutes.
  2. Meanwhile, dissolve stock cubes in boiled water.
  3. Add stock, and stir to combine.  Bring to boil, then reduce to a simmer.  Simmer, covered, for 25 minutes.  Add in spinach, and simmer for further 2 minutes.
  4. Remove from heat and cool for 5 minutes.  Blend with a stick blender until smooth.
  5. Season with salt and pepper, to taste.
  6. Serve with a dollop of lactose-free natural yoghurt, if desired.

Carrot, parsnip, lemongrass and ginger soup

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With the addition of lemongrass and ginger, this soup is perfect in winter (especially if you have a cold!). Our low FODMAP carrot, parsnip, lemongrass and ginger soup is full of flavour and zing – a definite winner.

Ingredients

  • 2 tbsp extra virgin olive oil
  • 2 tsp fresh ginger, grated
  • 1 stalk lemongrass
  • 800 g carrots, peeled and cut into medium pieces
  • 300 g parsnip, peeled and cut into medium pieces
  • 1 handful fresh basil leaves
  • 500 mL low FODMAP vegetable stock
  • 500 mL water
  • 3 tbsp fresh lemon juice

Method

  1. Heat olive oil in a medium to a large saucepan over moderate heat.
  2. Add ginger and lemongrass and cook for 30 seconds or until the flavour releases and becomes fragrant.
  3. Add carrot and parsnip and stir through the basil.
  4. Add stock, cover the saucepan with a lid and bring to boil.
  5. Reduce the heat, and simmer for 20-30 minutes until vegetables are tender.
  6. Use a handheld stick blender to puree the vegetables until smooth. Add extra boiling water if you prefer your soup to be a thinner consistency.
  7. Stir through lemon juice, testing the taste after each tablespoon.
  8. Sprinkle with parsley to serve.

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board March 2022

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