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
Ingredients
- 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
Instructions
- 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.
If you’re looking for more vegan recipes, you might like to try my aubergine curry or this creamy lentil dhal. I hope to have more vegan recipes soon too, watch this space!
Alice x
I love your recipes, been following a low fodmap, no gluten diet for nearly 3 years now, due to digestive problems, lot’s of investigating, tests, colonoscopy, polyps removed, but still no formal diagnosis. My doctor advised to eat fodmap and I haven’t looked back!
I am amazed to see a red lentil Dahl recipe as I did not think I could eat these. Cannot wait to make it.
Thank you so much. xxx