Soup season is in full swing, and nothing is more comforting than this carrot, tomato and coconut soup. It can easily be spiced, or enjoyed as it is, which I actually think I preferred on this occasion!
Soup is a real challenge on the Low FODMAP diet as it’s often full of onion or garlic, or both (!) or it contains high concentrations of potential FODMAPs. I used to eat a lot of tomato soup but in hindsight I was having far too much fructose, it’s easily done!
The key to this recipe is roasting the carrots first. This really enhances the flavour, particularly when cooked in garlic-infused oil (a Low FODMAP way to add a delicious, garlicky flavour). If you’d like to spice it up, add a quarter of a teaspoon of asafoetida, a pinch of chilli flakes, and half a teaspoon of ground coriander, turmeric, ginger and smoked paprika for a curried version.
Carrot, Tomato & Coconut Soup
- 1 kg Carrots (approximately 10 carrots)
- 4 Tomatoes
- 1 tbsp Garlic-infused oil
- 1 Stock cube (I use masses 7 Low FODMAP stock cubes)
- 400 ml Coconut milk
- Green tips of spring onions
- Pre-heat the oven to 180 degrees. Peel and chop the carrots, season with salt and pepper and drizzle with garlic-infused oil.
- Add the tomatoes sliced into quarters. Roast for 40 minutes.
- Put the coconut milk and stock cube dissolved in 100ml boiling water into a food processor with the green tips of a spring onion.
- Add the carrot and tomato and blitz until smooth. Transfer to a saucepan and heat gently until warmed through. Add spices at this point if you wish.
- Serve with crusty bread or croutons.