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FODMAP friendly, Gluten free, Grain free, Main, Recipes, Vegan, Vegetarian

Low FODMAP soup recipes

BY Georgia McDermott
FODMAP friendly pumpkin soup that is incidentally vegan. With options for roasted or regular pumpkin soup, as well as a wealth of toppings and a side of gluten free sourdough bread. Recipe from www.georgeats.com

It’s coming up to soup season here in Australia, so I wanted to make a roundup of all my low FODMAP soup recipes. There’s nothing better than a bowl of soup on a cold winter night (aside from discovering frozen leftovers when you’re hungry). As such, I thought having all my soups in one place was the perfect way to bring in autumn. I’m always keen to develop more soup recipes, so let me know if there’s one you’d like to see.

An aerial image of a bowl of low FODMAP pumpkin soup on a dark green linen tablecloth. The soup is topped with cream, chilli oil and crispy curry leaves

Low FODMAP soup recipes

These soup recipes are all low FODMAP and vegetarian or vegan, as well as gluten free. They are mostly grain free, except the recipes which contain pasta.

If you’re looking for more low FODMAP and gluten free recipes:

An aerial image of three bowls of ramen on a turmeric coloured tablecloth. The bowls are all different sizes and colours. The ramen is topped with tofu, sliced nori, chilli oil, bok choi, spring onion greens and corn kernels.
Bowls of Vegetarian Ramen on Rust LInen Tablecloth

Pumpkin soup

Pumpkin soup is just one of those things that you could eat daily and never tire of. This version is very simple but delicious with some good pumpkin. There’s options to roast the pumpkin beforehand or cook it straight in the soup, too.

Low FODMAP pumpkin soup
A simple and creamy low FODMAP pumpkin soup that is comfort food heaven
Check out this recipe
FODMAP friendly pumpkin soup that is incidentally vegan. With options for roasted or regular pumpkin soup, as well as a wealth of toppings and a side of gluten free sourdough bread. Recipe from www.georgeats.com
A white speckled ceramic bowl of pumpkin soup on a white speckled plate atop a white marble table. Slices of sourdough sits to the bottom and top of the soup, which has been topped with cream, chilli oil and dukkah.

Moroccan spiced pumpkin soup

This soup is gently spiced with Moroccan inspired flavours for a complex, creamy and low FODMAP soup. Bonus points for the halloumi dippers.

FODMAP friendly Moroccan spiced pumpkin soup
A delicious low FODMAP pumpkin soup with warming Moroccan inspired spices.
Check out this recipe
Moroccan spiced pumpkin soup in a dark grey ceramic bowl atop a dark grey metal backdrop. The soup is topped with a piece of fried haloumi, pickled cabbage, herbs, cream and pepitas.
Moroccan spiced pumpkin soup in a dark grey ceramic bowl atop a dark grey metal backdrop. The soup is topped with a piece of fried haloumi, pickled cabbage, herbs, cream and pepitas.

Leek and potato soup

Leek and potato soup was my absolute favourite growing up, so I knew I had to make a low FODMAP version. The colour might be a little different, but the taste is the same. SO GOOD!

Low FODMAP leek and potato soup
A delicious and full flavoured leek and potato soup without the FODMAPs
Check out this recipe
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.

Minestrone

I was never a fan of minestrone until I tried a brothy version. This low FODMAP minestrone is light yet full of flavour and comfort. It uses canned beans in an appropriate amount to keep the FODMAP content down.

Low FODMAP minestrone
The fresh yet full flavoured and comforting brothy soup of your dreams.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

Tantanmen style ramen

This ramen is a recipe from my cookbook, Intolerance Friendly Kitchen. It uses the gluten free egg noodles that are in the cookbook, too.

An aerial view of two bowls of FODMAP friendly, vegetarian or vegan and gluten free ramen. The bowls sit on a beige linen tea towel and a glass of water sits in the top right corner. The ramen is topped with smoked tofu slices, corn, spring onion greens, sliced nori and pak choi

Lentil soup

A cousin of my low FODMAP minestrone soup, this brothy lentil soup is full of flavour and low in FODMAPs. Canned lentils are used in an appropriate quantity to keep the FODMAP content down.

Low FODMAP lentil soup
A wholesome and delicious low FODMAP lentil soup that can be served brothy or blended.
Check out this recipe
An aerial close up view of a bowl of low FODMAP lentil soup topped with grated parmesan and served with a slice of buckwheat bread. The soup sits in a white speckled ceramic bowl atop a white marble table.
An aerial image of a bowl of low FODMAP lentil soup on a pale pink linen tablecloth.

Thai inspired carrot soup

I started making this soup before my FODMAP days, so there are two versions of this recipe. The first one is not FODMAP, and the second version has been adapted to be FODMAP friendly.

Thai inspired carrot soup
This soup has two options: the original I made in my pre-FODMAP days, and a low FODMAP version.
Check out this recipe
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.
A close up aerial photo of a bowl of vegan Thai carrot soup with crunchy tempeh bits, cream, herbs and chopped chilli.

Not quite daal (daal/soup)

Ok, so this one isn’t quite a soup. But it’s not quite daal either! I used lots of vegetables to bulk out the lentil content so that you can easily eat a whole bowl of this ‘daal’ without rice. It’s part daal, part soup, so I think it deserves a spot in this list.

low FODMAP kind of daal
A soupy low FODMAP kind of daal that is absolutely perfect with a homemade tadka.
Check out this recipe
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop
A close up aerial view of a dark ceramic bowl filled with FODMAP friendly dahl. The dahl is topped with a chilli oil tadka, fried curry leaves, chopped coriander and a bit of yoghurt. The bowl is to the right of the image and sits on a dark blue backdrop

Dumpling soup

This dumpling soup is one of my low FODMAP soup recipes (mostly because of the dumplings, I won’t lie). The recipes for the soup, the dumpling wrappers and the filling are all in my cookbook, Intolerance Friendly Kitchen.

An aerial moody image of low FODMAP dumpling soup bowls on a rusty backdrop. The soup is topped with chilli oil and greens

Vegan ‘chicken’ noodle soup

I’m always jealous of the curative qualities of a chicken noodle soup, so I made my own version. This is a low FODMAP vegan take on the classic, complete with gluten free noodles.

Low FODMAP vegan ‘chicken’ noodle soup
An easy and delicious low FODMAP chicken flavoured soup made with our trusty friend, tofu!
Check out this recipe
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image
An aerial view of two speckled ceramic bowls of vegan chicken noodle soup, sitting atop a white countertop. The bowls are topped with parmesan, crispy sage leaves and truffle oil.

Pesto pasta soup

I love pesto and I love soup, so I combined the two to make this FODMAP friendly pesto noodle soup.

Low FODMAP pesto pasta soup
All the flavour of pesto, all the warming qualities of soup!
Check out this recipe
Super Green Pesto Pasta Soup from www.georgeats.com. FODMAP friendly, vegetarian, gluten free and nut free.
An aerial view of six white ceramic bowls filled with a bright green FODMAP friendly pesto pasta soup. The bowls are topped with a swirl of cream some extra basil leaves. They sit atop a dark blue steel backdrop

Laksa

This laksa is hearty, warming and delicious. It is also grain free and vegan. If you prefer regular noodles to zucchini noodles, there is a version of this recipe in my cookbook, Intolerance Friendly Kitchen.

Low FODMAP laksa
A vegan, low FODMAP and grain free laksa made with zucchini noodles. If regular noodles are more your thing, there's also a recipe in my cookbook, Intolerance Friendly Kitchen.
Check out this recipe
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.
A skillet filled with FODMAP friendly vegan laksa topped with tofu cubes, chilli, lime wedges, greens and herbs. The skillet sits on a white marble table and is surrounded by other bowls of laksa.

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