Cook Low FODMAP

Recipes developed by a specialist dietitian

Low FODMAP Curried Parsnip and Coconut Soup

by

Low FODMAP parsnip, coconut soup,

This low FODMAP soup is really warming and simple to make – perfect for lunch on a cold day and a great way to get an extra portion of veg. In this recipe the flavour of the spices and the coconut make a great alternative to stock.

If you’re looking for more soup ideas, have a scroll though my low FODMAP lunches and light meals

5.0 from 2 reviews
Print
Curried Parsnip and Coconut Soup
Author: 
Recipe type: Lunch
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 2-3
 
A warming, winter soup made without stock
Ingredients
  • 2 teaspoons garlic flavoured olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon turmeric
  • A pinch of cinnamon
  • A pinch of cayenne pepper
  • A small knob of ginger, peeled and grated
  • 3 small/medium parsnips (approximately 300g), scrubbed and roughly chopped - leave the skin on to increase fibre content
  • 50g creamed coconut, grated
  • 500ml boiling water
  • Salt and pepper to season
  • Optional - a heaped teaspoon of yoghurt or crème fraiche and a teaspoon of dry toasted flaked almonds to finish
Instructions
  1. Heat the oil in a medium pan and gently fry all the spices and ginger for a minute before adding the chopped parsnip and mixing together
  2. Add the water and creamed coconut and simmer gently with a lid for approximately 15 minutes until the parsnips are soft
  3. Using a blender, purée the soup to a smooth consistency adding a little extra water if it's too thick
  4. Season to taste and serve with a dollop of yoghurt or crème fraiche and a few dry toasted flaked almonds

Comments

  2. Zoe says

    I just made this soup… tastes amazing!!! and so easy, I’m only just learning to cook and this was so simple to make 🙂 can’t wait to eat it for lunch!

  3. Ken Dimdore says

    Just come across your website after googling for onion free stock. I think it is stupendous that you are making available so much useful stuff. I would like to get hold of the KCL product guide. Can you sell me a copy?.

    • Louisa Reid says

      Thanks for the kind comments Ken 🙂 Unfortunatly I couldn’t sell one of the KCL booklets to you as I work for the NHS but you could ask your GP or consultant to refer you to a FODMAP trained dietitian to get the right info and help for you. Best wishes, Louisa

  4. Tiffany says

    I’m from the US and am not familiar with creamed coconut, grated. Would canned coconut cream be a suitable alternative? Thank you.