Low FODMAP Cozy Peanut Soup with Carrot & Spinach
Low FODMAP Cozy Peanut Soup with Carrot & Spinach
Oh my goodness, this low FODMAP cozy peanut soup (almost stew) is so YUMMY! If you add more liquid - it’s more soupy - and if you add less liquid (or let it simmer for longer), then it’s more like a stew. It doesn’t matter how you make it, it’s just delicious!
This soup has West African Peanut Soup vibes but it’s my take on the dish with whatever I had in the pantry… so I threw in some carrots, sweet potato, canned tomatoes, peanut butter and coconut cream. That combo created a creamy dish with lots of veggie vibes, that’s super nutritious, and the best part is that it’s very easy to make.
Note on curry powder: Check your curry powder doesn’t contain onion or garlic. We have a recipe for homemade curry powder in the premium recipe area if you need it.
Extra protein and side options: Want to add some extra protein to this meal? Try adding pan-fried chicken or firm tofu. We like sprinkling it in paprika and cooking it in garlic infused oil. This recipe also goes super well with our low FODMAP garlic bread.
Ingredients
Make gluten free(about 1.5 cups per serving)
PEANUT SOUP
sweet potato (or use more carrot, peeled & cut into cubes)
FODMAP
green onions/scallions (green leaves only, finely sliced)
FODMAP
garlic infused oil
FODMAP
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.
mild curry powder
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
peanut butter
FODMAP
Gluten Free
TO SERVE
roasted peanuts (optional, roughly chopped)
FODMAP
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Learn moreMethod
- Peel and chop the sweet potato and carrots into cubes. Finely chop the green leaves of the spring onion/scallion.
- Heat the garlic infused oil in a large saucepan over medium heat. Add the sweet potato and carrot. Fry for 5 minutes until the vegetables start to soften and are lightly golden. Next, add the spring onion/scallion and curry powder and fry for a further minute until fragrant. Pour in the canned tomatoes and water, then let the soup simmer (with the lid off) for 15-20 minutes until the carrot and sweet potato are fork-tender.
- Mix through the coconut cream, peanut butter, and chopped spinach. Simmer for another 5-10 minutes until everything is thick and creamy. Season with salt and pepper to taste. To help the soup thicken, we gently mash the sweet potato and carrot.
- Serve the low FODMAP cozy peanut soup hot with chopped peanuts and fresh coriander/cilantro.
- Freezer note: Freeze the soup in an airtight container for up to 3 months. Just before serving, warm in the microwave until heated through and then stir well. Top with chopped peanuts and fresh coriander/cilantro.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her private... Read more
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