Low FODMAP Sweet Red Pepper Soup




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*

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


  • large saucepan
  • roasting tray
  • blender/stick blender

Low FODMAP Sweet Red Pepper Soup

FEATURED IN Dinner, Lunch, Vegetarian Options

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

Nutrition per serve

    | |
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
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  1. 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.
  2. 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.
  3. Heat the low FODMAP gluten free bread in the oven for five minutes until warm.
  4. 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).
  5. 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