This recipe was suggested by my sister-in-law’s mother as a great Anglo-Indian vegetarian soup to try making low FODMAP. It’s one she makes regularly and is based on a recipe from Delia Online. It doesn’t require many modifications to make it low FODMAP, just leave out the onions and substitute with chopped fresh chives at the end and reduce the quantity of courgette slightly. The strong flavours of the ground spices mean that you can use water instead of stock and just add a bit of extra salt. If you do want to use a vegetable stock, try this simple low FODMAP vegetable stock recipe .
For more soup ideas, have a look through my low FODMAP lunch recipes.
Low FODMAP Mulligatawny Soup
Author: Louisa Reid
Recipe type: Lunch
: Low FODMAP
Prep time:
Cook time:
Total time:
Serves: 8
A lightly spiced Anglo-Indian soup
Ingredients
- 3 whole cardamom pods, seeds only
- 1 desert spoon coriander seeds
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 2 tablespoons olive oil
- 520g unpeeled courgettes, cut into 2.5cm cubes
- 1 large potato, peeled and cut into 2.5cm cubes
- 225g tomatoes, skinned and chopped
- 850ml water
- Salt and pepper to taste
- 75g basmati rice
- A handful of chives, finely chopped
Instructions
- Heat a large saucepan and toast the spices for a few minutes until they become fragrant then grind them to a fine powder using a mortar and pestle
- Add the olive oil to the pan followed by the courgette, potato, tomatoes, spices, salt and pepper and fry for a few minutes before adding the water
- Simmer gently for 20 minutes until the vegetables are cooked and soft then set aside to cool a little before pouring half the soup into a blender and blitzing until smooth
- Meanwhile cook the rice in 175ml of boiling water for 10-15 minutes, the rice should soak up the water so doesn't need to be drained
- Return the blended soup to the pan and mix through the cooked rice then re-heat before serving with a sprinkle of chopped chives
- Try freezing any leftovers for another day
Could this be made with tinned rather than freshly chopped tomatoes?
Hi Rachel, I haven’t tried it with tinned tomatoes but it should be ok. Hope you enjoy it. Best wishes, Louisa