Low Fodmap Tomato Soup with Zucchini and Carrots – Vegan and GF

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This low fodmap tomato soup is vegan and made with six simple ingredients that come together in 30-40 mins. While I love simple tomato soup, I bulked up this low fodmap vegan soup with tomatoes, carrots, and zucchini.

Zucchini, tomatoes, and carrots are low fodmap vegetables that blend beautifully into a tomato soup.

I also added in ¼ cup of coconut cream for a delicious and creamy low fodmap vegan soup that is dairy-free.

If you are looking for a low fodmap tomato soup recipe, it doesn’t get much better than this tomato carrot soup that is healthy, gluten-free, and vegan.

This low fodmap soup is the perfect soup for anyone suffering from food sensitivities such as:

• wheat
• dairy
• high fodmap foods

I added a touch of maple syrup to cut the acidity from the tomato. A touch of sweetener instantly brings out the perfect tomato soup flavor.

Following the low fodmap diet can be challenging, but thankfully you can find low fodmap vegetable stock without garlic and onion.

If your savvy in the kitchen and have the time, you can also make your own low fodmap vegetable stock from scratch.

I kept this low fodmap vegan soup with carrot and zucchini super simple. I only used salt and pepper and vegetable stock to bring out the natural flavors in the vegetables.

But, by all means, you could spice up this soup with some fresh basil or Italian spices. Adding some freshly grated parmesan when serving is divine as well if you tolerate cheese.

Sauteeing the fresh tomato, zucchini, and carrot until soft adds depth of flavor to the low fodmap vegetable soup with tomatoes. After sauteing the vegetables, add the vegetables to 2 cups of water with vegetable stock. Add in the can of tomatoes and simmer until all the vegetables are soft.

Use an immersion blender to make a creamy low fodmap tomato soup with coconut cream.

An immersion blender is your best friend when it comes to making blended soup. Immerse the immersion blender in the soup pot then blend using the handheld immersion blender.

Once you have blended the soup, rinse the immersion blender. So quick and easy to use an immersion blender with minimal cleanup.

If your struggling with SIBO, IBS, or gut problems, be sure to grab my gut health guide to improve digestion and beat the bloat.

For more low FODMAP recipes and meal ideas while following the low FODMAP diet, be sure to check out my collection of 24 Low FODMAP Recipes packed with delicious breakfasts, soups, salads, dinners, snacks, and healthy treats!

Low Fodmap Tomato Soup

This low fodmap tomato soup comes together in no time and is vegan, healthy and gluten free.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Course soups

Cuisine American

Servings 4

Equipment

• pot
• immersion blender
• frying pan

Ingredients

  

1x2x3x

• 2 small zucchini
• 3 small carrots
• 3 medium tomatoes
• ¼ cup coconut cream
• 400 g can crushed tomatoes
• 2 tbsp maple syrup
• 2 cups water
• 1 cube low fodmap vegetable stock
• 1 tsp cold pressed olive oil
• ¼ tsp salt and pepper (or to taste)

Instructions

 

• Dice Zucchini, carrot and tomato then add to the frying pan with olive oil, salt and pepper.
• Saute the vegetables for 20 minutes on medium heat.
• Bring 2 cups of water to a boil with vegetable stock, coconut sugar and 400 gram can of tomatoes. Add in sauted vegetables and simmer for 10 minutes.
• Add in 1/4 cup of coconut cream to the tomato soup and blend until creamy using an immersion blender.

Notes

Enjoy this low fodmap tomato soup with some freshly grated parmesan cheese if you like :)

Keyword low fodmap, vegan, gluten-free

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