Low FODMAP Carrot & Fennel Soup
Ingredients
MAKE GLUTEN FREEServings:
Carrot & Fennel Soup
240
carrot
340
potato
200
sweet potato or parsnip*
40
leek (green tips only)*
1
garlic infused oil*
1
olive oil
750
low FODMAP chicken stock/vegetable stock*
1
butter or dairy free spread or olive oil*
2
fennel seeds*
1.5
fresh coriander
125
low FODMAP milk*
1
salt & pepper
8
low FODMAP bread*
Equipment
- large saucepan
- blender/stick blender
Low FODMAP Carrot & Fennel Soup
This delicious carrot & fennel soup is super easy to make, and has a sweet aromatic taste that goes perfectly with crunchy low FODMAP bread.
Note on fennel seeds & sweet potato: Fennel seeds are considered low FODMAP at a 1 teaspoon serves according to Monash Low FODMAP app. Sweet potato can be high FODMAP if you consume more than 1/2 a cup (70g). This recipe contains a low FODMAP serving size of 50g of sweet potato per person – just make sure you divide the soup into the recommended number of serves. If you are worried about the sweet potato just replace it with parsnip.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Carrot & Fennel Soup
240
carrot
340
potato
200
sweet potato or parsnip*
40
leek (green tips only)*
1
garlic infused oil*
1
olive oil
750
low FODMAP chicken stock/vegetable stock*
1
butter or dairy free spread or olive oil*
2
fennel seeds*
1.5
fresh coriander
125
low FODMAP milk*
1
salt & pepper
8
low FODMAP bread*
Equipment
- large saucepan
- blender/stick blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
416
Fat
12.4g
Saturates
1.9g
Protein
10.5g
Carbs
67.3g
Sugars
11g
Fibre
7g
Salt
1.3g
Iron
4.1mg
Calcium
143.4mg
Calories
406
Fat
12.4g
Saturates
1.9g
Protein
10.5g
Carbs
64.9g
Sugars
9.6g
Fibre
7g
Salt
1.3g
Iron
4.1mg
Calcium
164mg
Calories
408
Fat
15.2g
Saturates
1.9g
Protein
6.9g
Carbs
62.7g
Sugars
14.1g
Fibre
8.6g
Salt
1.2g
Iron
2mg
Calcium
142.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Thinly slice the green tips of the leek. Peel and cut the potato, carrot and sweet potato (parsnip) into small pieces. Roughly chop the fresh coriander. Place the garlic infused oil and olive oil in a large saucepan. Over low heat cook the leek tips for 1 to 2 minutes, stirring occasionally.
- Then add the potato, carrot, and sweet potato (parsnip) to the saucepan, and cook over low heat for five minutes, stirring occasionally.
- Prepare the vegetable or chicken stock if needed (I dissolved Massel Chicken Stock Cube 7's in boiling water). Add the stock to the saucepan. Turn up the heat to medium-high and bring the soup to a rolling boil. Put the lid on the saucepan and allow the soup to simmer for 10 to 15 minutes, until the vegetables are tender.
- Meanwhile melt the dairy free spread (olive oil spread or butter) in a frying pan. Add the fennel seeds and cook for 1 minute, stirring constantly. Add the fresh coriander and cook for a further minute, then remove from heat. Then add the fresh coriander and fennel seed mixture to the soup.
- Once the vegetables are tender, remove the soup from the heat and leave to cool for 10 minutes. Transfer the soup to a food processor or blender, in batches if needed, and process the soup until smooth. Rinse out the soup pot and then return the soup. Over low heat mix in the low FODMAP milk, and season with a few grinds of salt and pepper to taste.
- Serve the soup warm with a sprinkle of fresh coriander and a side of toasted low FODMAP bread.
Storage Tip: 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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
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
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
