I absolutely love ginger. I use it in tea, stir fries, smoothies, and soup too. Carrot ginger is a classic soup flavour, and now I have created a delicious low FODMAP, gluten-free and vegan version. It is great for staying warm in the winter, or you can eat it chilled in the summer. Keep on reading for the Low FODMAP Carrot Ginger Soup recipe!
About a month ago I posted a recipe for French Oven Beef Stew. At that time I promised a vegan soup was coming, and I am so excited to post this recipe today. This soup is an easy way to get more veggies into your diet!
Post cooking, before blending.
Similarly to the beef stew, this soup uses fennel bulb in place of onion. Fennel bulb adds great flavour to soups and stews, and has a similar texture to onion. It is low at 1/2 cup per serving. Celery also boosts the flavour, and is low FODMAP at ¼ stalk or less per serving. Carrots and potatoes are both low FODMAP options. I recommend scrubbing potatoes clean instead of peeling to boost the fibre content.
I explained the best way to freeze low FODMAP vegetables in this post, which is helpful for extra fennel and celery!
Blending the soup.
If you don’t have a blender or food processor, chop the vegetables into tiny pieces before boiling, and decrease the cooking time by 5 minutes.
It can be tricky to find low FODMAP stock. Many commercial stocks contain onion and/or garlic. Onion or garlic may also be hiding under the name “natural flavours” in the ingredients list. If natural flavours is in the ingredients list, you should contact the company to learn if it contains onion or garlic. To ensure your stock is safe, I recommend making it yourself! A recipe for low FODMAP chicken stock can be found here. Or here is a recipe for low FODMAP vegetable stock powder.
Please note that I have not personally tried these stock recipes yet. If you don’t want to make a stock, you could try the recipe using water as a replacement. I have personally already completed the reintroduction phase of the low FODMAP diet. I know I am not personally sensitive to onion and garlic in low amounts, so I use a basic commercial stock. This is one of the big benefits of working with a dietitian and going through the reintroduction phase properly.
I really love this Low FODMAP Carrot Ginger Soup topped with a dollop of lactose-free plain yogurt and fresh pepper. The combination of the warm soup and the cool yogurt is lovely. I have not been able to find lactose free sour cream in my local grocery store. Even if you are not sensitive to lactose, I recommend using yogurt over sour cream, because yogurt is more nutritious! If you are on a vegan diet, you can use a vegan yogurt instead of a lactose-free cows yogurt.
Recipe inspired from: http://www.foodnetwork.com/recipes/ginger-carrot-soup-recipe.html
Low FODMAP Carrot Ginger Soup (Vegan)
Ingredients
- 1/2 cup fennel approx. 45 g
- 1 medium stalk celery approx. 40 g
- 2 Tablespoons fresh ginger grated
- 6 medium carrots approx. 900 g
- 2 medium yellow potatoes approx. 300 g
- 1.5 L stock Low FODMAP
- 1/4 tsp freshly ground pepper
- 1/4 tsp salt (optional, only use if using sodium-free stock)
- Lactose-free plain yogurt or vegan yogurt optional
Instructions
- Rinse the fennel, celery and ginger. Scrub the carrots and potatoes (no need to peel). Chop the fennel, celery, carrots and potatoes into medium sized pieces. Peel and grate the ginger.
- Saute fennel and celery for 5 minutes on medium-high heat. Add ginger and cook for 2 minutes on medium heat, stirring constantly. Add in carrots, potatoes, stock, pepper and optional salt.
- Bring to a boil. Cover and simmer for 15 to 20 minutes, until potatoes and carrots are tender when pierced with a fork.
- Puree the soup using an immersion blender or a food processor. Allow the soup to cool. Taste, and add more grated ginger, salt or pepper if desired.
- Serve with extra pepper and a dollop of yogurt of choice on top (optional).
Notes
- Many commercial stocks contain onion and/or garlic. Onion or garlic may also be hiding under the name “natural flavours” in the ingredients list. If natural flavours is in the ingredients list, you should contact the company to learn if it contains onion or garlic. To ensure your stock is safe, I recommend making it yourself!
- If you don’t have a blender or food processor, chop the vegetables into tiny pieces before boiling, and decrease the cooking time by 5 minutes.
My favourite way to eat this soup is out of a small cute mug. I think that cute dishes somehow make food taste better haha. Do you agree?
I notice that you have celery in your soup recipe. This is a major FODMAP offender for oligosaccharides! Why would you put it in your soup?
Hi Sandra! Thanks for commenting. In this post I state “celery also boosts the flavour, and is low FODMAP at ¼ stalk or less per serving.” According to the Monash App, celery is high in Mannitol at 1 medium stalk, but low at 1/4 stalk. There is 1/8 stalk in each serving of this recipe. If you are very sensitive to celery I would recommend omitting the celery, and/or replacing with celeriac. I am personally sensitive to sugar alcohols, including mannitol, but am fine with small amounts per serving. I freeze the extra celery to use in other soups: https://laurenrenlund.com/2016/12/06/properly-freeze-low-fodmap-vegetables/
This is a wonderful recipe, just made a batch and I’m going to freeze 5 portions and take 3 to work as lunch! But on top of fodmapping I am also navigating my way through disordered eating and restriction-binging cycles. So I would like to ask, is the one portion (1 cup of this soup without the yogurt) enough for a main meal, like lunch? I eat breakfast, lunch, one snack and dinner. So it seems to me like this would not be enough for lunch, right? Is it too much if I add 2 slices of toast?
Happy you enjoyed it! For a balanced lunch I usually recommend to include a veggie/fruit, a grain and a protein. The soup alone would not be a filling lunch. So you could add for example a couple slices of low FODMAP toast and a couple hard boiled eggs, or some quinoa salad with nuts, or some crackers and cheese. Also, I would recommend that if you are not already working with a dietitian to seek assistance, as it sounds like you are balancing multiple health issues. Hope this is helpful!
Hi Lauren,
Great recipe!
I have a quick question about low FODMAP breads. I know that spelt and spelt sourdough breads are low FODMAP. I also have read that not all spelt bread is low FODMAP. What should I look for in the ingredients list on the spelt and spelt sourdough packages?
Thank you!
Hi Maria, I recommend reading this helpful article on sourdough
http://www.ibsnutrition.com/sourdough-bread/
Hello Lauren. Thanks – this soup looks/sounds amazing! Does is freeze well? If so, do you have any tips for freezing it?