Low FODMAP soup is one of the more difficult recipes to make without garlic and onions, but there are many tricks to adding flavor in other ways. In this low-FODMAP tomato soup recipe, oil with garlic and chili peppers does double duty as a topping and creates a rich, creamy texture for the soup.
Cream of Tomato Soup is one of my all-year-round comfort foods, but especially during back-to-school season when I feel like my tastes are returning to childhood favorites. Since tomatoes are so acidic, I always tend to use a little cream or something to give my bowls a slightly orange, muted hue.
How do you make low FODMAP tomato soup creamy?
When you’re not eating low FODMAPs, creamy soups can be easily achieved with a few different techniques. If you’re eating dairy, heavy cream or milk are the most common ingredients.
at this Vegan Cream of Tomato Soup Recipe, I use cashews to create that volume and creaminess. It’s also a good option if you’re also a paleontologist.
A low FODMAP friendly trick is to use stale bread, like in this Gluten Free Pappa al Pomodoro Recipebut it’s not Paleo.
My Favorite Low FODMAP Tomato Soup Option Is Borrowed From This Low FODMAP Pasta Sauce. Just use roasted carrots and tomatoes to add a little orange, creaminess, and sweetness (plus lots of other nutrients!) and olive oil, which also helps lighten up the soup.
How to Add Italian Flavor to Low-FODMAP Soups
The biggest challenge with low-FODMAP soups is adding depth of flavor, which is usually achieved with lots of spices—garlic, onion, celery, etc.—and a puree containing those ingredients (I have a great recipe for this) SIBO makes simple books).
I’m cheating here with an oil infused with all these flavors.
Greatest asset if you are new to this diet Low FODMAP Cooking Understand that these carbohydrates are not fat soluble. So you can season the oil with garlic, onion or shallot without affecting you.
People accustomed to low-FODMAP diets tend to keep these condiments around the kitchen (here store purchase options If you are interested in). But it’s also easy to do at the beginning of a recipe, and I find filling a kitchen with the smell of garlic very satisfying in itself.
So at the beginning of this recipe, we made an instant oil with garlic, shallots and red pepper flakes while the carrots and tomatoes were roasting. If you are sensitive to spice, just omit the chili. But if you can live with it, heat is another trick to add flavor depth to low-FODMAP soups.
The oil is then mixed into the soup to add flavor and richness to the base, and then drizzled on top so you get the garlicky top notes.I use this technique in this Low FODMAP Parsnip Soup Recipe Too.
If tomato soup is too irritating to your gut (don’t worry, I get it), you might want to start with this Low FODMAP Detox Soup Recipe It’s really simple and easy to digest.
Otherwise, keep reading for this low-FODMAP tomato soup with garlic chili oil.More Vegetarian Low FODMAP Recipes Check out this roundup!
With health and hedonism,
Garlic Chili Oil Low FODMAP Tomato Soup
This low FODMAP soup recipe is rich, creamy and easy to prepare, even though it has no cream or dairy! It’s vegan, gluten-free, dairy-free, and full of flavor. If you are sensitive to spice, ignore the red pepper flakes in the oil. If you have store-bought garlic or onion oil, you can skip that part of the recipe and use what you have.
serving size 4
Preheat oven to 425°F. Line a baking sheet with parchment paper.
Pour a can of tomatoes into a sieve placed over a bowl to collect the juices. Transfer the reserved juice to the bowl of a blender and set aside. Arrange the drained tomatoes on the side of the prepared baking sheet.
Place the carrots on the other side of the roasting pan. Season vegetables with 1 teaspoon sea salt and drizzle generously with olive oil. Toss the carrots, then the tomatoes, and place each in quadrants, evenly arranged. Transfer to oven.
Roast until tomatoes are completely charred on one side and carrots are caramelized, 30 to 40 minutes. Remove the pan from the oven.
Meanwhile, make the garlic chili oil. In a small saucepan, heat ½ cup olive oil, garlic, shallots, and red pepper flakes over medium heat. Once the aromatics begin to sizzle, lower the heat and cook, using the back of a spoon to mix the vegetables, until the shallots are translucent, about 5 minutes. Set the oil aside and continue to infuse the tomatoes while they cook. When the veggies come out of the oven, strain the oil through a sieve (you can use the same sieve as before, just rinse) over a liquid cup measure. Press the solids with the back of a spoon to release all the oil. Discard the solids and set the oil aside.
Transfer tomatoes and carrots to a blender along with vegetable stock or water, ½ teaspoon salt, and ¼ cup garlic oil. Puree until smooth, adding more broth if necessary.
Taste for seasoning and add more salt if needed. Ladle the soup into bowls and garnish with a little oil, more red pepper (if desired), and some shredded fresh basil leaves.