This low FODMAP carrot soup came about in the way many good recipes do: accidentally having way too many carrots on hand. Although leek and potato soup is my first love (and pumpkin my second) this low FODMAP carrot soup is right up there. The best part? It requires very few ingredients and is endlessly customisable.
Low FODMAP carrot soup
This carrot soup could not be easier to make. It uses lots of carrots, fresh ginger, low FODMAP stock or water and coconut milk. You really don’t need to add anything else for a speedy and delicious soup (although I have some flavour suggestions below).
The soup is low FODMAP, vegan and nut free. It is a great way to use up excess carrots or to eat well on a budget.
Tips for making carrot soup
My primary tip in regards to making carrot soup is in regards to the blending. Unlike other soups, carrot soup generally uses unpeeled veg. As a result, I find it needs a vigorous blend to achieve a silky smooth consistency.
Personally, I found that using a soup stick (immersion blender) was not enough for my tastes. After using the immersion blender, I also blended the soup in my Nutribullet in batches.
You may prefer a slightly chunky soup, and that’s great if so! Less work for you. But if you don’t, I recommend a double blend.
Something important to keep in mind: blenders without a steam valve for hot air to escape will explode if you try to blend hot soup. So, if you use a Nutribullet (like me) you will need to allow the soup to fully cool before you blend it. If you use a Vitamix or equivalent (with the steam valve) you can blend the soup while it’s warm.
Carrots are a naturally low FODMAP ingredient, remaining low FODMAP in serves of 500g per person (and maybe beyond?). They are the perfect ingredient for a soup base – sweet, delicious and inexpensive.
To go with the ginger component, I chose to use coconut milk in this carrot soup. There are a few things to make note of when using coconut milk in low FODMAP cooking.
The first is to ensure that the coconut milk you use contains no inulin or fillers of any kind. Realistically, coconut milk should only contain coconut milk/coconut extract and water. Ayam and TCC brand in Australia are good options.
The second is to consider portion sizes. Full fat coconut milk is low FODMAP in 60g serves, according to Monash. In 120g serves, it contains moderate amounts of sorbitol. This means that if this soup were to serve 6, it would be just over the ‘green light’ threshold for Monash, but well under the ‘yellow’ light.
Light coconut milk without inulin, on the other hand, is low FODMAP in up to 500g per serve. So, I would recommend using light coconut milk without inulin if you have a big appetite (as this soup serves 4-6) and/or if you have issues with sorbitol.
Optional flavour additions
This low FODMAP carrot soup can really go in any direction, flavour wise. Although it contains ginger, I find this adds more of a flavour base note (like garlic does) as opposed to a leaning in any direction. I will say that the addition of curry paste works exceptionally well, but so do other options.
- Low FODMAP Thai red curry paste, added to your tastes
- Low FODMAP Thai green curry paste, added to your tastes
- Makrut lime leaves, a splash of lime juice and tamarind paste, to taste
- Low FODMAP taco spice blend and a good squeeze of lime, to taste
- Garam masala and cumin, to taste
- Low FODMAP curry powder, to taste
- Extra ginger and fresh or dried turmeric, to taste
What to serve with your low FODMAP carrot soup
Much like the flavour options, the sky is the limit when it comes to serving your low FODMAP carrot soup. In the pictures of this soup, I have served it with my gluten free vegan high protein bread and low FODMAP chilli crisp, along with some lactose free cream I had in the fridge. Some of the images also show a low FODMAP tofu crumble I am working on.
Other suggestions include:
- My non-vegan gluten free high protein bread or my buckwheat bread
- A low FODMAP salad of choice
- Low FODMAP chilli oil from Intolerance Friendly Kitchen if you want to keep it nut free
- Gluten free baguette with garlic infused ghee
More low FODMAP soup recipes
- Low FODMAP leek and potato soup
- Gluten free low FODMAP minestrone
- Low FODMAP ‘tomato’ soup
- Vegan, low FODMAP ‘chicken’ noodle soup
- Low FODMAP pumpkin soup
Low FODMAP carrot soup
- 60 ml (3 tablespoons)* oil
- 50 g ginger freshly grated
- 1.5 kg (3.3lbs) carrots chopped into small coins
- 1500ml (1.5 litres) low FODMAP stock or water
- Seasoning to taste
- 400 ml can coconut milk without inulin light for a lower FODMAP option
- Lime or lemon juice to your tastes (optional)
- Heat the oil in a large soup pot over a low medium heat. Add the ginger and stir to combine. Allow the ginger to cook for a few minutes to become fragrant. Add a splash of water if it starts to stick.
- Add the carrots and stock or water and turn the heat to medium. Cover and cook for 20-30 minutes or until a knife easily slides through the thickest piece of carrot.
- Add the coconut milk and stir to combine.
- Blend your soup using your preferred method. I use an immersion blender and then finish off in my Nutribullet once the soup is cooled. If you have a blender with a steam valve, you can blend the soup while it is hot.
- Season the soup to taste and stir through the lime or lemon juice according to your preferences.
- Leftovers keep well in the fridge for a number of days and can easily be frozen.
- See the body of the post for FODMAP notes, flavour addition suggestions and serving suggestions.