Whenever I mess up with the diet, or I have an IBS flare-up for another reason, I crave a bowl of carrot soup. It was the very first thing I learned on the low FODMAP diet: carrots contain no FODMAPS. “Eat according to appetite.” No need to repeat that message! Finally, an ingredient about which I don’t have to worry about serving size or stacking! Carrots became my safe food. As a snack, to mix in with other vegetables or as the star of the show. So whenever my stomach is acting up, I want to go and make low FODMAP roasted carrot soup. I can’t claim it improves my flare-up, but at least it doesn’t make things worse.
Roasting carrots takes some time, but the result is so worth it. When you let the carrots caramelize, it draws out the sweetness of the vegetable and gives some more depth to their flavor. The difference between roasting and boiling is like night and day. I urge you to give it a try!
Ingredients for low FODMAP roasted carrot soup
The soup is fairly simple to make and only takes a few ingredients. I usually eat this as-is, or I add a sandwich on the side to make it a full meal.
Carrots – I always buy these in bulk to save money. Making a batch of roasted carrot soup ensures you use it all up!
Stock cube – Buying low FODMAP stock can be difficult, but it’s not impossible. I have found some at different supermarkets – otherwise, there’s the internet. Search for Histaminikus, Massel or Bay’s Kitchen. Casa de Sante has a pretty good list as well.
Spices – I couldn’t decide between ground coriander and cumin so I used them both. Bought in bulk, of course, to save money.
Red wine vinegar – A little splash of vinegar is a good counter to the very sweet roasted carrots. Other FODMAP-friendly vinegar substitutes would be rice vinegar or apple cider vinegar.
Spring onion – Only the green part of the spring onion stalk is low in FODMAPs. It adds a subtle leek flavor to the soup.
Cook it now and enjoy later
Low FODMAP roasted carrot soup is a great make-ahead dish. Let the prepared soup cool down and transfer to an airtight container. Store in the fridge for 3-4 days, then reheat in a pan on the stove or use the microwave.
If you’re freezing the soup, make sure to leave a 5cm space between the soup and the lid. (Liquid expands when frozen.) No thawing is required before reheating. Use within three months.
Low FODMAP roasted carrot soup
Ingredients
- 500 grams regular carrots
- 3 tsp olive oil
- 1 low FODMAP vegetable stock cube
- 600 ml hot water
- 2 stalks spring onion, green part only
- 0.5 tsp ground cumin
- 0.5 tsp ground coriander
- 1.5 tsp red wine vinegar
- salt and pepper
Instructions
- Preheat the oven to 200°C (190°C fan/gas mark 6). Line a baking sheet with baking paper. Wash the carrots, take off the ends and cut into slices of roughtly 1cm.
- Toss carrots with half of the olive oil and lay slices cutting edge down. Roast carrots in the oven for 40 minutes, tossing them halfway.
- Put a pot on the stove on medium heat. Cut spring onions into small rings and add to the pot along with the rest of the olive oil, ground cumin and ground coriander. Fry these for a minute while stirring.
- Add roasted carrots to the pot. Add the hot water and vegetable stock cube and stir until dissolved.
- Take the soup off the stove and let it cool for a couple of minutes. Use a regular blender or an immersion blender to blend until smooth. (Be careful when using a blender! Do not overfill and make sure the steam has a way to escape, to not cause a hot soup explosion.)
- Add red wine vinegar and season to taste with salt and pepper. Reheat if needed and serve hot.
Notes
- If you have trouble finding low FODMAP stock cubes, look online! I’ve had success with the brands Massel, Knorr and Histaminikus. Manufacturers can change their recipes though and ingredients can differ between countries, so always check the ingredient list.
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