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!
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!
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. My nutrition counselling and coaching services are currently on sale 15-20% off until January 21st 2017!
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
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
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?