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An aerial image of a bowl of low FODMAP Nomato soup in a white speckled ceramic bowl atop a white plate. The white plate has two pieces of buttered toast on one side, and it sits on a white marble table.

Low FODMAP Tomato soup

Serves 4-6
Serves 4 without some accompanying bread/toast or 6 with bread/toast
*Cups and tablespoons are in Australian cups and measures. Use gram weights for international accuracy.
5 from 1 vote
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Prep Time 30 minutes
Cook Time 20 minutes
Course Main Course, Soup
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

For the Nomato sauce base:

  • 60 ml (3 tablespoons* garlic infused ghee or oil, see notes section)
  • 1 bunch spring onion greens chopped (75g)
  • 1 bunch of basil chopped and woody stems removed (75g)
  • 100 g beetroot chopped into small pieces
  • 750 g Kent or Japanese pumpkin skin removed and chopped into small/medium pieces (see notes)
  • 500-1000 ml (2-4 cups)* water or low FODMAP vegetable stock, as needed
  • 40 ml (2 tablespoons)* Tamari or gluten free soy sauce
  • 40 ml (2 tablespoons)* balsamic vinegar, lemon juice or red wine vinegar
  • 2 tablespoons* dried oregano
  • Seasoning to taste

To finish the soup:

  • 10-20ml (1/2 – 1 tablespoon)* maple syrup or sweetener of choice this will depend on how sweet your pumpkin is
  • Extra lemon juice to taste
  • 250-500 ml low FODMAP stock or water to reach your desired consistency
  • Lactose free cream to finish (see notes for dairy free/vegan options)
  • Basil for garnish

Instructions
 

  • Preheat a soup pot over a medium heat. Add the oil or ghee and heat for a minute or so. Add the spring onion greens and allow them to sizzle, cooking until fragrant.
  • Add the basil, beetroot, pumpkin and 500ml (2 cups)* of water or stock and stir to combine. Add the Tamari, balsamic vinegar and oregano and stir again.
  • Place the lid on and cook the sauce for 15-25 minutes or until the vegetables are completely cooked. Add water as necessary, but try not to add too much. You can add more later to achieve the right consistency, but you can’t subtract it.
  • Once the vegetables are completely cooked, take the soup off the heat and allow to cool a little. Blend until smooth. If you have a Nutribullet or a blender without a valve for steam to escape, you will need to let the soup cool completely first (steam will create enough pressure to explode a Nutribullet).
  • Once blended, add the extra water or stock and cream to your tastes. Taste the soup and add seasoning to taste along with maple syrup/sugar and lemon juice to achieve a tomato-like balance of acid and sweetness.
  • Serve with an extra drizzle of cream and some basil leaves, along with some gluten free toast.

Notes

  • *For every Australian tablespoon, use 1 extra teaspoon if you are using USA, Canadian or New Zealand teaspoons. 1 Australian tablespoon (20ml) is the same as 4 teaspoons in these countries. 
  • For a vegan or dairy free tomato soup, use a thick dairy free milk. I don't recommend coconut as I think they will result in a weird flavour mix.
  • This soup freezes and defrosts really well. 
  • I have a recipe for Low FODMAP vegetable stock which you can find here. 
  • Since I published this recipe, Monash has lowered the low FODMAP threshold for Kent pumpkin. It is low FODMAP in serves of up to 161g. In larger serves, it contains moderate amounts of fructans. You can use 644g Kent pumpkin in this recipe to keep the pumpkin under the threshold. You can either substitute the remaining 100g or so of pumpkin with potato or carrot or simply omit and add a little less liquid to your soup. 
Keyword Low FODMAP nomato soup, Lower histamine tomato soup, Nomato soup
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