This is a quick, simple, stock-free low FODMAP soup recipe which tastes very fresh and flavoursome. Most of the ingredients are things which you would often have in the cupboard or fridge so it’s convenient from that point of view. Worcestershire sauce has been tested by MONASH University and classified as low FODMAP in a 2 tablespoon serving, just a few dashes really enhances a variety of savoury dishes. The tinned tomatoes are low FODMAP if limited to 100g so although this soup uses a 400g tin, it would be fine when divided into 4 portions. Soups like this are very healthy, filling and nutrient dense, containing lots of veg.
For more low FODMAP soup ideas – check out these recipes.
- 1 tablespoon olive oil
- Green tops of 4 spring onions, sliced
- 4 medium carrots, peeled and finely chopped
- 400g tin of chopped tomatoes
- 1 tablespoon Worcestershire sauce
- Heat the olive oil in a medium pan and gently sautรฉ the spring onion for a couple of minutes
- Add the remaining ingredients then fill the empty tin of tomatoes with water and add to the pan
- Simmer gently for 10-15 minutes until the carrots are soft (depending on how small they've been cut) then liquidise the soup with a hand blender
- If it looks too thick, add a bit more water and then check the seasoning (it may not need any additional salt as the Worcestershire sauce is quite salty)
- Serve with a drizzle of olive oil, freshly ground black pepper and a few drops of Worcestershire sauce
- Any leftovers could be frozen
Marion Ackroyd says
I have just made this for my lunch – very nice, although I think my carrot ratio was a little too big, due to the size of my medium carrots – I therefore had to add quite a bit of water (though still had a very thick soup) and added some tomato puree to try and bring the balance back. Delicious with my spelt bread roll.
Louisa Reid says
Hi Marion, I’m glad you enjoyed it but maybe I need to put in a weight of veg rather than just the quantity in the future! Thanks for the feedback.
Fiona Headridge says
Hi Louisa, Just wondering which Worcestershire sauce you are using as I have not found one without garlic/onion.
Thanks
Fiona
Louisa Reid says
Hi Fiona, I had wondered about that too as the obvious choice – Lea and Perrins has onion and garlic listed 8th and 9th on it’s ingredients list. However Worcestershire sauce was included in the last Monash App update as green for 2 tablespoons. I thought they might be using different brands of Worcestershire sauce but Lea and Perrins is common in Australia and the other popular one also contains onion and garlic. Alana Scott from the FODMAP blog A Little Bit Yummy emailed Monash about this and had a very comprehensive reply which is definitely worth a read – https://www.alittlebityummy.com/blog/is-worcestershire-sauce-low-fodmap
Best wishes, Louisa
Josie says
really flavour-some. have tried enough recipes on your site now to feel like I will be prepared to start low FODMAP in a good mind-frame. ok there’s stuff I won’t be able to eat, and I’ll need to plan but you have such a good selection of tasty recipes here that I won’t be suffering at all. many many thanks for developing and sharing these.
Louisa Reid says
Thank you so much for all the lovely comments Josie, you have made my day!
Suki Farrell says
So happy to have found this site! Such a variety of recipes, I cannot wait to get home and make this soup! Thanks so much for taking the time to prepare this for everyone.
Louisa Reid says
Thanks Suki ๐ I hope you enjoy the recipe.
Jan Messenger says
Hello Louisa,
I am delighted you have appeared in my computer and life. I feel lost to make a meal without onions and garlic. I’ll follow your suggestions and be very grateful. I haven’t made this recipe yet so cannot give stars yet
Louisa Reid says
Thanks Jan, hope you enjoy trying some of the recipes ๐ Best wishes, Louisa
Leeny says
Wonderful recipe! My daughter loved it.
Just what I needed some fab guidance to ensuring my daughter has tasty food whilst doing the Fodmap.
Thank you!
Louisa Reid says
Thanks Leeny, I’m glad she enjoyed it ๐
Mary Slater says
Hi Louisa, I would like to try this soup in my soup maker. Do I follow the instructions in the same way? There is a min and max mark in the soup maker for liquids. I made a carrot and coriander soup earlier and it turned out to be very bland and very thin. I think the recipe had too much liquid -1600 mls for the small amount of carrots, spring onion tops and potato.
Louisa Reid says
Hi Mary, I’ve not used a soup maker before but if it cooks more gently than simmering on the hob then I guess there will be less liquid evaporating so I would try the full tin of tomatoes but with half a tin of water and you could always add more water if it looks too thick once it’s made. I hope you get on OK with it!
Lora says
Thanks for this. It was so easy to make and had a hint of the commercial tomato soup taste while being much more wholesome. I used passata and halved the worcestershire sauce but apart from that it was pretty much the same recipe. I will definitely make it again (and look up some of your other low fodmap soups too).
Louisa Reid says
Thanks for the feedback Lora, hope you enjoy some of the other soup recipes too ๐