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Recipes developed by a specialist dietitian

Low FODMAP Carrot and Coriander Soup

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Carrot and coriander soup

I feel like I should apologise for doing yet another Low FODMAP soup recipe! I’ll try and think of something different for next week – I promise. I just love making soup for lunch at this time of year, it’s warming, really quick to make with just a few ingredients and a great way of getting more veg and fibre into the diet. In the past when making soup I would always start with an onion, followed by whatever veg I was using and then add either chicken or veg stock but I’ve definitely converted to stock-free soup making. I think it tastes a lot fresher as the flavour of the vegetables that you use for the soup really comes through. The coriander oil, stirred into this soup before serving, really brings it to life so don’t skip it.

For more soup recipes have a look at the low FODMAP lunch section.

4.7 from 3 reviews
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Low FODMAP Carrot and Coriander Soup
Author: 
Recipe type: Soup
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 2-4
 
A low FODMAP version of a classic carrot and coriander soup
Ingredients
  • 1 tablespoon olive oil
  • Green tops of 4 spring onions, roughly chopped
  • 2 heaped teaspoons ground coriander seeds
  • 1 tablespoon tomato purée
  • 4 medium carrots (approximately 500g), peeled and diced
  • 600ml boiling water
  • Salt and pepper to season
  • .......................................................................................
  • For the coriander oil
  • .......................................................................................
  • A small bunch of fresh coriander (cilantro)
  • 1-2 tablespoons olive oil
  • A pinch of salt and pepper
Instructions
  1. Heat the olive oil in a medium pan and gently sauté the spring onion tops for a couple of minutes
  2. Add the ground coriander, tomato purée, chopped carrots and any coriander stalks from the bunch of fresh coriander, stir then pour in the boiling water and simmer gently for approximately 15 minutes until the carrots are soft
  3. Blend the soup to a smooth purée using a hand blender and season with salt and pepper to taste
  4. Meanwhile chop the remaining coriander leaves and use a mortar and pestle to grind the leaves, olive oil, salt and pepper to a thin paste
  5. Ladle the soup into bowls and serve with a generous drizzle of coriander oil

Comments

  1. Jennifer says

    Hi Louisa no apologies needed. I will try this soup but substitute red pepper puree for the tomato. Histamine seems to be a big problem for me so red peppers have become my new best friend. Will let you know how I get on.

    Thanks as always.

    Jennifer

  2. Kamila says

    Hi Louisa, just to let you know that I did your soup the other day and all my family loved it. Thanks for sharing.

  3. Jackie says

    Hi all. I’m just starting out on the diet – day 3!!! and like the sound of this soup and wondered where I would find red pepper puree if I wanted to try that instead of tomato puree

    • Louisa Reid says

      Hi Jackie, hope the diet is going well. I’ve not come across red pepper purée before but if you find some macke sure you check the ingredients for added onion or garlic. If you have a liquidiser you could try making your own purée. Best wishes, Louisa

      • Glynis says

        I note you say to check recipes for added onion or garlic. Do the spring onions in your ingredient list not count as onions?

        • Louisa Reid says

          Hi Glynis, the green tops of spring onion are low in FODMAPs and therefore fine to use as a substitute for onion. Best wishes, Louisa

          • Glynis says

            Thanks for that. I like to make soups and they nearly all start with an onion and garlic! Carrot and coriander is a favourite – I also like to add grated fresh ginger to mine.

  4. Haein Song says

    Thanks Louisa for the recipe. I’m following low fodmap under NHS dietitian at the moment and and have tried few soup recipes here and it was great. When googling recipes, there seems to be recipes with coconut milk but I wasn’t sure if coconut milk is okay / allowed (and it wasn’t mentioned in booklet I was given, by King’s College – I know 3tbs dried coconut is okay). Would you be able to let me know what your thoughts are on this? Thanks again. Haein

    • Louisa Reid says

      Hi Haein, I’m glad to hear you enjoyed some of the soup recipes. As for tinned coconut milk a 125ml serving is classed as low FODMAP. Best wishes, Louisa