One pot + eight ingredient Carrot Tomato Soup – ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan + Paleo

Tomato soup is proof that comfort can be both healthy and delicious. It’s also proof that you don’t always need to work so hard to get the most delicious flavours because sometimes all you need is some decent produce and maybe a little salt and pepper to spruce things up. 

How to Make: Low FODMAP Tomato Carrot Soup

Altogether this soup is very easy to make. It can all be prepared in one cooking pot inside of 30 minutes with very little effort or technique required. 

It all starts out with a quick sauté of ginger and carrots before adding the tomatoes, oregano and salt. The pot will feel pretty full, but do your best to stir this mixture together to evenly combine the spice and veg. 

When you’re ready, add in the stock (more on that below) and let simmer for about 15-20 minutes until your carrots are fork tender and ready to blend. 

Use an immersion blender to puree right in the bowl or blend this up in batches with a blender. If you use a blender you don’t fill it up more than a third of the way full or you’ll risk hot soup splattering all around your kitchen.

Low FODMAP Veggie Stock

If you’ve spent more than 30 minutes cooking on a low FODMAP diet then you already know exactly how difficult it can be to find and purchase FODMAP friendly ingredients – especially when it comes to broth/stock. I think as time goes on it will be easier and easier to find low FODMAP options in store, but at the present time it can be tricky. So you’ve got a few options: you can make your own (try this Roasted Low FODMAP Vegetable Stock) or you can buy it online.

Full disclosure: A while back I did actually work with Casa de Sante using their vegetable stock powder and really loved it. Even though I’m not working with them right now and I am not getting paid to say this I would 10/10 still recommend. 

Can I use water instead of stock?

Yes. However you should keep in mind that stock adds flavour. Using water instead of stock means you’ll probably need to add more seasoning to make up for it. Salt and pepper are your friends! If you feel like your soup is still missing something then add a splash of (gluten free) soy sauce for added umami.

Serving Suggestions

• If the season is right top with some fresh basil, a generous sprinkling of ground black pepper, maybe throw in a few croutons for good measure!
• You can also never go wrong with a slice (or three) of crusty French bread on the side. 
• For a cheesy addition, these gluten free spinach and feta parcels make a great side to a soup like this. 

Enjoy!

You may also like:

• Broccoli Leek Soup
• Peanut Sweet Potato Carrot Soup
• Chickpea Lime Coconut Soup
• Low Fodmap Chili with Pumpkin and Sausage

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Recipe

Low FODMAP Carrot Tomato Soup

Yield: 6 servings Prep Time: 5 minutes Cook Time: 20 minutes Total Time: 25 minutes

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One pot + eight ingredient Carrot Tomato Soup ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan

Ingredients

• 2 tablespoons (30 ml) olive oil
• 2 teaspoons (3 g)ginger
• 1 pound (450 g) carrots, peeled and chopped into 1 inch slices
• 1.5 pounds (680 g)tomatoes
• 1 teaspoon oregano
• 1 teaspoon salt
• 2 cups (500 ml) low FODMAP vegetable stock*
• 1 bay leaf
• 2 tablespoons (15 g) nutritional yeast or grated parmesan (optional - for extra cheesiness/ use nutritional yeast for dairy free)

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

1. In a large cooking pot, add the olive oil on a medium heat. When the oil is hot, add the ginger and carrot. Sautee a minute.
2. Add the tomatoes, oregano and salt. Stir. Add the vegetable stock, bay leaf and nutritional yeast if using. Stir until fully mixed.
3. Bring to a boil - cook for about 5 minutes, then reduce heat down to simmer. Cover and let simmer for another 20-25 minutes or until carrots are fork tender.
4. Remove the pot from the heat and fish out the bay leaf. Use an immersion blender to process until smooth. Season with salt and pepper to taste.
5. If you don't own an immersion blender you can can blend up the soup in batches using a blender. Just make sure to be careful when removing the blender lid and open away from your body.
6. Serve and enjoy!

Notes

*You can use water instead of stock but make sure you add additional salt and pepper to your soup to make up for it. If you use water and feel like your soup is missing something add a splash of (gluten free) soy sauce to add umami flavour. 

How to freeze it?

• Let the soup come to room temperature and store it in 2 gallon, freezer safe zip lock bag.
• Thaw in the fridge overnight when ready to use.
• Keeps well in the freezer for 6 months.

How long does it keep? 

About 5 days

Nutrition Information

Yield: 6

Serving Size:

cup Calories: 104Sodium: 759mgCarbohydrates: 13gFiber: 4gSugar: 7gProtein: 2g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: Soups & Stews Cuisine: American