Low FODMAP Cozy Peanut Soup with Carrot & Spinach
Ingredients
MAKE GLUTEN FREEServings:
(about 1.5 cups per serving)PEANUT SOUP
240
carrot (peeled & cut into cubes)
240
sweet potato (or use more carrot, peeled & cut into cubes)*
20
green onions/scallions (green leaves only, finely sliced)*
2
garlic infused oil*
1
mild curry powder*
400
plain roma/plum tomatoes with juice canned*
625
water
250
coconut cream (canned)
4
peanut butter*
60
English spinach (roughly chopped)
1
salt & pepper
TO SERVE
2
roasted peanuts (optional, roughly chopped)*
2
fresh cilantro (optional, roughly chopped)
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(about 1.5 cups per serving)PEANUT SOUP
240
carrot (peeled & cut into cubes)
240
sweet potato (or use more carrot, peeled & cut into cubes)*
20
green onions/scallions (green leaves only, finely sliced)*
2
garlic infused oil*
1
mild curry powder*
400
plain roma/plum tomatoes with juice canned*
625
water
250
coconut cream (canned)
4
peanut butter*
60
English spinach (roughly chopped)
1
salt & pepper
TO SERVE
2
roasted peanuts (optional, roughly chopped)*
2
fresh cilantro (optional, roughly chopped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
441
Fat
32.2g
Saturates
15.9g
Protein
9.5g
Carbs
33.6g
Sugars
14.5g
Fibre
8g
Salt
0.4g
Iron
3.3mg
Calcium
123.2mg
Calories
441
Fat
32.2g
Saturates
15.9g
Protein
9.5g
Carbs
33.6g
Sugars
14.5g
Fibre
8g
Salt
0.4g
Iron
3.3mg
Calcium
123.2mg
Calories
441
Fat
32.2g
Saturates
15.9g
Protein
9.5g
Carbs
33.6g
Sugars
14.5g
Fibre
8g
Salt
0.4g
Iron
3.3mg
Calcium
123.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
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.
Check the mild curry powder does not include onion or garlic powder.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), or agave syrup.
Peanuts are a low FODMAP option. You can buy salted or roasted peanuts but just remember to check for high FODMAP ingredients like onion, garlic, and honey.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
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.
Gluten Free Tips
Check the peanut butter is gluten free.
Dairy Free Tips
There are no dairy free tips for this recipe.
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: 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 priv... Read More
