Low FODMAP Sweet Pepper & Tomato Soup

Ingredients

MAKE GLUTEN FREE

Servings:

Sweet Red Pepper Soup

1   green bell pepper (deseeded & cut into quarters)
80   red bell pepper (deseeded & cut into strips)
240   carrot (peeled & chopped)
240   parsnip (peeled & chopped)
1   neutral oil (rice bran, canola, sunflower)
400   plain tomatoes canned*
1   garlic infused oil*
1000   low FODMAP chicken stock/vegetable stock*
2   paprika*
1   salt & pepper
8   low FODMAP bread*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray
  • blender/stick blender

Low FODMAP Sweet Pepper & Tomato Soup

Last updated Mar 13th, 2022

PREP IN 10 MIN
COOKS IN 40 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner, Lunch, Vegetarian Options

This creamy low FODMAP pepper and tomato soup combines rich tomato flavours with the sweetness of roasted pepper/capsicum, carrot and parsnip! My friends and family LOVE this soup. We enjoy serving it with a side of low FODMAP toast.

Recipe update: Please note that this recipe was updated on the 13th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum. You can find the original recipe here.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

Sweet Red Pepper Soup

1   green bell pepper (deseeded & cut into quarters)
80   red bell pepper (deseeded & cut into strips)
240   carrot (peeled & chopped)
240   parsnip (peeled & chopped)
1   neutral oil (rice bran, canola, sunflower)
400   plain tomatoes canned*
1   garlic infused oil*
1000   low FODMAP chicken stock/vegetable stock*
2   paprika*
1   salt & pepper
8   low FODMAP bread*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray
  • blender/stick blender
SHOW NUTRITION

Nutrition per serve

    | |
Calories 354
Fat 9.9g
Saturates 1.4g
Protein 10.8g
Carbs 59.4g
Sugars 15.5g
Fibre 9.3g
Salt 1.7g
Iron 4.7mg
Calcium 130mg
Calories 354
Fat 9.9g
Saturates 1.4g
Protein 10.8g
Carbs 59.4g
Sugars 15.5g
Fibre 9.3g
Salt 1.7g
Iron 4.7mg
Calcium 130mg
Calories 346
Fat 12.6g
Saturates 1.4g
Protein 7.1g
Carbs 54.8g
Sugars 18.6g
Fibre 10.9g
Salt 1.6g
Iron 2.6mg
Calcium 129.4mg
    | | |
  1. Preheat the oven to 200ºC (390ºF) on bake function. Deseed and cut the peppers/capsicums into quarters. Peel and cut carrot and parsnip into small bite sized chunks. Place the parsnip, carrot, and peppers/capsicum in a roasting tray. Drizzle in neutral oil and season with salt and pepper. Toss so the veggies are well coated. Place in the oven and roast for 20 to 25 minutes until golden and soft. Toss once while cooking.
  2. Once cooked, remove the vegetables from the oven and peel the skin off the green pepper/capsicum.
  3. Transfer the roasted vegetables and peeled pepper/capsicum to a blender (if using) or a large saucepan. Add half of the low FODMAP stock and the crushed tomatoes. Blend until smooth using a blender or stick/immersion blender. Transfer the soup into a large saucepan, if needed, and place over medium heat. Stir through the other half of the low FODMAP stock, garlic infused oil, paprika and season with salt and pepper. Allow the soup to gently bubble until heated through.
  4. Toast the bread.
  5. Serve the low FODMAP sweet pepper and tomato soup with the toasted bread. Season with salt and pepper to taste.
  6. Enjoy!
  7. Storage Note: This soup freezes well. You can either reheat on a stovetop or in a microwave until warm.

Buying Tips

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.

Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.

Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.

Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.

Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

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