Low FODMAP vegetarian taco soup

*Tablespoons are in Australian tablespoons, which are 20ml as opposed to the more common 15ml.

Use ml for international accuracy or add extra teaspoons to suit.

5 from 1 vote

Prep Time 20

Cook Time 45

Course Soup

Cuisine Food Intolerance Friendly

Servings people

1-2 tablespoons* regular or smoked paprika (see notes) (add one or two extra teaspoons for NZ, USA and Canadian users)
3 tablespoons* cumin powder (add three extra teaspoons for NZ, USA and Canadian users)
2 teaspoons + dried sage powder optional but adds a meaty umami
2 teaspoons + dried oregano
1 tablespoon* sugar I used light brown
Asafoetida powder to your tastes (optional)
Cracked pepper to your tastes

60 ml (3 tablespoons)* neutral oil
1 large bunch spring onion greens washed and chopped (green parts only)
1 bunch coriander roots and stems, washed and chopped
2 medium carrots chopped into small cubes
2 medium potatoes chopped into small cubes
500 g firm tofu, crumbled
1- 1.5 litres water or low FODMAP vegetable stock (see notes)
1 X 400g plain tinned tomatoes
50-75g (2-3 tablespoons)* tomato paste
40-60ml (2-3 tablespoons)* Tamari to taste
40-60ml (2-3 tablespoons)* lime juice to taste (juice from 2-3 medium juicy limes)

1 X 400g tin canned corn kernels rinsed and drained OR 1 x 400g Red Kidney beans rinsed and drained
Pickled jalapenos to your tastes, chopped

Measure your spices and sugar into a bowl and chop all your vegetables.
Heat the oil in a large soup pot until shimmering, then add the spring onion greens and coriander. Cook for a minute or two until fragrant, then add the spice mix, water, chopped carrot and chopped potatoes.
Stir and turn the heat to medium high. Cook for 20-30 minutes or until the potato and carrot are soft (it takes longer than you think, trust me).
Once they are soft, add the tofu, tinned tomatoes, tomato paste and canned corn or beans if you are using them. The tomatoes are added last because their acidity stops the potatoes and carrots cooking properly. If you add them before the vegetables are cooked, they might never cook through properly.
Cook for another 10 minutes or so, then add the Tamari and lime juice to taste. Adjust for any taste preferences – whether you think it needs more salt, pepper, chilli or whatever else.
Serve with recommended toppings and anything else you fancy.
Leftovers keep for a number of days, but tend to absorb the liquid and become more like chilli. You can eat it as chilli or add extra water (and some Tamari to balance the salt) to eat as soup again.

Monash has recently labelled smoked paprika as containing moderate amounts of fructose in 5g (2 1/2 teaspoon) servings. As of May 2024, they have no upper limit for regular (not smoked) paprika.
Because this soup uses tinned tomato (which also contains fructose) I recommend using half smoked paprika and half regular paprika or all regular paprika.
The tomatoes are added last because their acidity stops the potatoes and carrots cooking properly. If you add them before the vegetables are cooked, they might never cook through properly.
I prefer to use water over stock here because I can control the salinity with Tamari. I also find it adds more depth of flavour when compared to cheap commercial stocks.
If you want to use stock, I have a recipe for low FODMAP vegetable stock. I recommend leaving the salt out so you can season your soup to perfection.
Read the body of the post for extensive FODMAP notes. Yes, you can use canned corn or canned Kidney beans on the low FODMAP diet.

Keyword low fodmap taco soup, taco soup, vegan taco soup, vegetarian taco soup

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