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An aerial brightly lit image of a speckled ceramic bowl filled with low FODMAP carrot soup. The soup is topped with a swirl of low FODMAP chilli crisp and cream and a slice of toast. The bowl sits on a white marble table.

Low FODMAP carrot soup

Vegan, gluten free, low FODMAP
Serves 4-6 depending on appetite
*Tablespoons are in Australian tablespoons (which are 20ml vs the more common 15ml). Use ml for international accuracy.
5 from 1 vote
Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course, Soup
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

  • 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 (see notes)
  • Seasoning to taste
  • 400 ml can coconut milk without inulin light for a lower FODMAP option
  • Lime or lemon juice to your tastes (optional)

Instructions
 

  • 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.

Notes

Keyword carrot soup, low fodmap soup, low fodmap vegan, vegan soup
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