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Recipes developed by a specialist dietitian

Low FODMAP Carrot, Roasted Red Pepper and Gruyere Soup

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Low FODMAP soup recipe

Soups are a great option for lunch, packed with vegetables, they’re a really healthy choice. Unfortunately for anyone on the low FODMAP diet a ready made soup will almost certainly contain onion, either within the stock or added as a vegetable or most likely both. So I came up with a quick and easy soup recipe that involves no onion or stock but uses other strong flavours instead so you really don’t notice it’s missing anything. Gruyère is low lactose and has a very distinctive flavour which I think works well in this dish. It also adds extra calcium which can sometimes be lacking in the low FODMAP diet. Using a jar of roasted red peppers is a great way of saving a bit of time and effort and since there’s no onion in this soup there is no need to sauté the vegetables just pop them in a pan with the boiling water.

For more easy, low FODMAP soup ideas, have look through my low FODMP lunch recipes.

Update for 2022: As Monash University have recently retested red peppers and found them high in fructose, they have set a green limit of 43g. I have therefore reduced the amount of roasted red peppers in this recipe to 150g to ensure a portion of the soup (it serves 4) would still be classed as low FODMAP.

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Carrot, Red Pepper and Gruyere Soup
Author: 
Recipe type: Soup
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A quick and easy, warming soup. Full of flavour but without the FODMAPs.
Ingredients
  • 600ml boiling water
  • 6 medium carrots peeled and roughly chopped
  • 150g roasted red peppers from a jar (normally in a sweetened vinegar brine, just check there's no added onion or garlic), roughly chopped
  • 1 tablespoon tomato purée
  • A bay leaf
  • 50g grated Gruyère cheese
  • Salt and pepper to season
  • A drizzle of garlic flavoured oil
Instructions
  1. Put the boiling water, carrots, red peppers, tomato purée and bay leaf into a medium sized pan and simmer for around 15 minutes until the carrots are soft
  2. Remove the bay leaf, add the grated Gruyère and use a blender to make the soup in a smooth purée adding a little more water if it's too thick.
  3. Check the seasoning and add a pinch of salt and pepper to taste
  4. When serving the soup add a little drizzle of garlic flavoured oil to each portion and a pinch of extra pepper to garnish

Comments

  1. LouieMcLucky says

    This is delicious. Very rich flavour. Perfect for a dinner party starter. Would definitely recommend 🙂