Low FODMAP green soup doesn’t really bely the essence of this recipe, but it was the most succinct title I could think of. This delicious soup is one of the best things I’ve made in a while, quite frankly. It is a deeply aromatic and flavourful soup that is jam packed full of nutritious ingredients. An easy, beautiful and incredibly good weeknight dinner dish.
Low FODMAP green soup
So, what is green soup? Well, THIS green soup is inspired by South East Asian flavours. It is an idea I saw recently on TikTok, and I knew I had to create my own version because it is genius.
The soup uses coriander or other herbs as the base, along with ginger, lemongrass, makrut lime leaves, spring onion greens and green chilli. It is thickened and made creamy with the help of some light coconut milk (we’ll get into light later).
Once blended, the mixture is thinned to your desired consistency and warmed over the stove. From there, it’s ready to go. You can serve it alone, with noodles and vegetables, tofu, dumplings – whatever you’d like.
The soup is low FODMAP, vegan, gluten free and nut free. It takes 15 minutes to make (chopping time included) and packs a lovely green punch.
FODMAP notes
To ensure this soup is low FODMAP, it uses light coconut milk as we have briefly discussed. Light coconut milk, according to Monash, remains low FODMAP in serves of up to 500g per person. There’s no mention of this on the entries for light coconut milk, but you will need to find a light variety that doesn’t contain inulin, which is a high FODMAP ingredient. Perhaps light coconut milk is always inulin free (I can’t be sure) but make sure to read the labels.
Regular fat coconut milk contains moderate amounts of sorbitol in serves of 120g or more, which is only around 1/2 cup.
Baby spinach is low FODMAP in 75g serves, which is how much this recipe contains. In serves of 150g or more, it contains moderate amounts of fructans.
I wanted this low FODMAP green soup to be flexible whether you want to drink the soup straight or add vegetables. Light coconut milk, with its low FODMAP threshold, allows you to do that, irrespective of how you eat the soup.
Which herbs can I use?
I have tested coriander and spinach as the greens, as well as Thai basil and Vietnamese mint. Honestly, I didn’t think you could taste the coriander flavour in the coriander version. If you’re a coriander hater, I promise the flavour isn’t overt.
These are probably the only herbs I would recommend for this soup. The flavour profile leans on Asian inspired ingredients, and I personally feel that regular mint doesn’t align. I plan to develop a Mediterranean inspired soup with parsley, dill and/or mint, so stay tuned for that one if you truly loathe coriander.
Whatever you choose, I do recommend keeping the spinach in. It has some sort of quality that seems to thicken the soup which is welcome in a dish without any starchy veg to hold it together.
Tips for your low FODMAP green soup
Blanching your herbs sets the colour to keep the soup a beautiful bright green. It only takes a minute or two and is worth it for the gorgeous colour.
For a smooth soup, be sure to thoroughly blend. This will ensure all the small bits of ginger and makrut lime leaves are thoroughly incorporated into the dish.
If you plan to add noodles, use more water than if not. The noodles tend to help thicken the soup.
What should I serve with my soup?
As discussed, I wanted this soup to be multipurpose. Drink it as a standalone soup or add more. Some ideas that I have tested:
- Add some gluten free noodles. I have recipes for vegan buckwheat noodles, gluten free egg noodles with xanthan gum and gluten free egg noodles without xanthan gum.
- For my noodle soup, I added Chinese broccoli to the soup and topped it with low FODMAP tofu crumbles.
- Another option is to add some dumplings to the soup. I have recipes for gluten free vegan dumpling wrappers as well as low FODMAP dumpling vegan tofu and bok choi filling.
More low FODMAP soup recipes
- Low FODMAP carrot soup
- Low FODMAP gluten free ramen from Intolerance Friendly Kitchen
- Vegan, low FODMAP pumpkin soup
- Low FODMAP potato and leek soup
- Low FODMAP broccoli and cheddar soup
Low FODMAP green soup
Ingredients
For the soup:
- 75 g (1 large bunch) coriander, roots and leaves but thoroughly washed
- 75 g spinach
- 50 g ginger grated
- Up to 1 bunch spring onion greens
- 20 ml (1 tablespoon)* oil or garlic infused ghee
- 5-6 makrut lime leaves woody stem removed
- 30-50 g gluten free miso paste
- 40-60 ml (2-3 tablespoons)* lime juice
- 400 ml can light coconut milk without inulin
- 250-500 ml (1-2 cups)* water
To serve (optional):
- Gluten free noodles cooked and drained
- Tofu or low FODMAP tofu crumbles
- Extra spring onion greens or coriander
- Chopped peanuts
Instructions
- Boil the kettle and take out two medium heat proof mixing bowls. Place the coriander and spinach in one and a handful of ice in the other.
- Pour the boiling water over the greens and allow to wilt for 10-15 seconds. Drain them, then transfer them to the ice bowl and add cool water. Allow to cool while you work on the rest of the ingredients.
- Add the remaining ingredients for the soup into your Nutribullet or high powdered blender.
- Drain the blanched greens, then add them to the blender too.
- Blend until the soup is smooth or reaches your desired consistency.
- Once you’re happy, pour the soup into a medium size pot and place over a low medium heat. Add water as you see fit (250-500ml) and add any additional seasoning as necessary.
- Serve warm alone, with the optional ingredients or with whatever else you fancy.
Notes
- Blend thoroughly to ensure the makrut lime leaves are totally broken up. They can be stringy if not.
- I recommend adding more liquid if you intend to serve the soup over noodles and less if you don’t. The noodles tend to thicken the soup, so an already thick soup might become too thick when noodles are added.
- If you have leftovers, it’s ideal to keep the noodles and soup separate for this reason.
- If leftovers become too thick overnight, add some extra water when you reheat them.
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