Low FODMAP Sweet Red Pepper Soup
Ingredients
MAKE GLUTEN FREEServings:
Sweet Red Pepper Soup
2
red bell pepper (deseeded & cut into strips)
240
carrot (peeled & chopped)
240
parsnip (peeled & chopped)
1
neutral oil (rice bran, canola, sunflower)
400
plain crushed/chopped tomatoes (canned)*
1
garlic infused oil*
1000
low FODMAP chicken stock/vegetable stock*
2
paprika*
1
salt & pepper
3
fresh parsley (optional for serving)
8
low FODMAP bread*
Equipment
- large saucepan
- roasting tray
- blender/stick blender
Low FODMAP Sweet Red Pepper Soup
This creamy low FODMAP red bell peppers soup combines rich tomato flavours with the sweetness of roasted red bell pepperss, carrot and parsnip! My friend who isn’t a fan of red bell pepperss loved this soup. Serve this soup with a side of low FODMAP bread.
-
Gluten Free Option -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Sweet Red Pepper Soup
2
red bell pepper (deseeded & cut into strips)
240
carrot (peeled & chopped)
240
parsnip (peeled & chopped)
1
neutral oil (rice bran, canola, sunflower)
400
plain crushed/chopped tomatoes (canned)*
1
garlic infused oil*
1000
low FODMAP chicken stock/vegetable stock*
2
paprika*
1
salt & pepper
3
fresh parsley (optional for serving)
8
low FODMAP bread*
Equipment
- large saucepan
- roasting tray
- blender/stick blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
366
Fat
10g
Saturates
1.3g
Protein
11.1g
Carbs
61.3g
Sugars
17.1g
Fibre
10g
Salt
1.7g
Iron
4.9mg
Calcium
132.8mg
Calories
366
Fat
10g
Saturates
1.3g
Protein
11.1g
Carbs
61.3g
Sugars
17.1g
Fibre
10g
Salt
1.7g
Iron
4.9mg
Calcium
132.8mg
Calories
357
Fat
12.7g
Saturates
1.4g
Protein
7.4g
Carbs
56.7g
Sugars
20.2g
Fibre
11.5g
Salt
1.6g
Iron
2.9mg
Calcium
132.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) on bake function. Deseed and cut the red bell peppers into strips. Peel and cut carrot and parsnip into small bite sized chunks. Place the parsnip, carrot, and red bell peppers 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.
- Once the veggies are roasted, either transfer them 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 blender. If needed transfer the soup back into the large saucepan. Place the saucepan 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 heat through.
- Heat the low FODMAP gluten free bread in the oven for five minutes until warm.
- Serve the sweet pepper soup with the crunchy bread. Season with salt and pepper as desired. Sprinkle the soup with parsley if using. Limit the bread to 2 slices per person (1 bun).
- Enjoy!
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 found in the oil section of your local supermarket. 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 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. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.
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.
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
