As the nights draw in and the days get shorter we are craving something warm comforting and nourishing. From tomato and basil to carrot and ginger we have created some Low FODMAP recipes for you to enjoy that will be soothing and gentle on your gut.
These recipes are designed to be easy on your gut but packed full of flavour - because having IBS doesn't mean you have to stick to a bland diet. Swapping things like garlic for garlic-infused oils and heavy cream for lactose-free milk or coconut milk will be gentle on your stomach but deliver the same amount of flavour as a can of cream of tomato!
Carrot & Ginger Soup
Serves 4
Ingredients:
- 500g carrots, peeled and chopped
- 1 tbsp olive oil
- 2 tsp grated fresh ginger
- 1/2 tsp turmeric powder
- 1/4 tsp ground cumin
- 750ml low-FODMAP vegetable stock (make sure no onions or garlic)
- Salt and pepper to taste
- Fresh coriander for garnish (optional)
Directions:
- Heat the olive oil in a large pot over medium heat. Add the ginger, turmeric, and cumin, cooking for 1-2 minutes until fragrant.
- Add the carrots and stir to coat with the spices.
- Pour in the vegetable stock and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the carrots are soft.
- Use a stick blender to blend until smooth. Add salt and pepper to taste.
- Garnish with fresh coriander if desired.
Tomato & Basil Soup
Serves 4
Ingredients:
- 1 tbsp garlic-infused olive oil
- 400g tin of chopped tomatoes
- 250ml low-FODMAP vegetable stock
- 100ml lactose-free milk or coconut milk (for creaminess)
- Salt and pepper to taste
- Handful of fresh basil leaves, torn
- Extra virgin olive oil for drizzling
Directions:
- Heat garlic-infused olive oil in a pot over medium heat.
- Add the chopped tomatoes and cook for 5 minutes, stirring occasionally.
- Add the vegetable stock and bring to a simmer. Cook for 15 minutes, stirring occasionally.
- Remove from heat and blend until smooth.
- Stir in lactose-free milk or coconut milk for creaminess, then season with salt and pepper.
- Garnish with fresh basil leaves and a drizzle of olive oil before serving.
Roasted Red Pepper & Sweet Potato Soup
Serves 4
Ingredients:
- 2 large red peppers, halved and deseeded
- 300g sweet potatoes, peeled and diced
- 1 tbsp olive oil
- 500ml low-FODMAP vegetable stock
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Directions:
- Preheat your oven to 200°C (180°C fan). Place the red peppers on a baking tray and drizzle with a little olive oil. Roast for 20-25 minutes, until the skins are slightly charred.
- While the peppers roast, heat olive oil in a pot over medium heat. Add the sweet potatoes and cook for 5 minutes.
- Pour in the vegetable stock and smoked paprika, then bring to a boil. Simmer for 15 minutes, or until the sweet potatoes are soft.
- Remove the skins from the roasted peppers, then add the flesh to the pot.
All can served with a crusty sourdough, warmed in the oven with a slick of lactose-free butter or olive oil - enjoy!
