Cozy up with a bowl of this Low FODMAP Tomato Basil Soup. It's IBS-friendly, plant-based, made with 10(ish) ingredients, and can be ready in about 40 minutes. Pairs perfectly with a low-FODMAP grilled cheese!
Tomatoes can be one of the trickiest foods to navigate on the low FODMAP diet. Depending on the form—fresh, canned, paste, or juice—they range from being a low FODMAP option to a high FODMAP troublemaker.
Fun fact: regular fresh tomatoes were once considered completely FODMAP-free! However, retesting has changed that, and portion sizes are now key to keeping them low FODMAP.
While it’s impossible to predict future updates to serving sizes, this Low FODMAP Tomato Basil Soup is crafted with currently FODMAP-friendly amounts of canned whole tomatoes.
To make the most of the limited tomato portion, I’ve added body and a touch of natural sweetness with (still) FODMAP-free carrots, cooked to perfection and blended until velvety smooth. A splash of coconut milk brings plant-based creaminess, while fresh basil delivers that classic Italian flavor we all love.
I hope you enjoy this simple, flavorful soup as much as I do. Pair it with a low FODMAP grilled cheese for a cozy and satisfying meal!
Ingredients
To make this low FODMAP tomato soup, add these ingredients to your shopping list:
- Garlic-infused olive oil - 2 tablespoons
- Leek leaves (dark green parts only) - ½ cup sliced
- Carrots - 1 cup peeled and diced (2-3 medium)
- Canned whole tomatoes - 1 (28-ounce) can
- Balsamic vinegar - 1 teaspoon
- Fresh basil leaves - ¼ cup packed (about 1 [0.5-ounce] container)
- Full-fat coconut milk - ½ cup
- Dried oregano - 1 teaspoon
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Leek Leaves: The dark green tops of leeks are low FODMAP in servings of 1 cup or 75 grams. The white bulb is high in FODMAPs and avoided during the low FODMAP diet's elimination phase (phase 1).
Shopping Tip: I've had good luck finding affordable leeks with lots of green tops (some grocery stores chop the tops off) at my local Walmart.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
Canned whole tomatoes have a low FODMAP serving of ½ cup or 100 grams. In the US, most cans of whole tomatoes are 28 ounces or 792 grams or ~8 low FODMAP servings.
Balsamic Vinegar: A low FODMAP serving is 1 tablespoon or 21 grams. Larger servings contain higher amounts of excess fructose.
Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams. Larger servings contain higher amounts of sorbitol.
Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.
Instructions
To make this low FODMAP tomato basil soup, simply:
Heat the garlic-infused olive oil in a soup pot (with a lid) over medium heat. Once hot, add the sliced leek leaves and chopped carrots. Sauté for 3-4 minutes or until slightly softened.
Pour in the canned tomatoes with liquid, water, balsamic vinegar, and salt. Using a cooking spoon, stir and break the tomatoes into large pieces. Bring to a simmer. Cover and cook for 15-20 minutes or until the carrots are very tender. Simmer time will vary depending on the size of the carrot pieces.
Remove the pot from heat and stir in the fresh basil leaves, coconut milk, and dried oregano.
Working in batches, carefully transfer the soup to a blender. Blend until smooth.
Note 1: I also tried this with an immersion blender. While it's certainly more convenient than transferring to a blender, the immersion blender didn't blend the soup as smoothly.
Note 2: I fill my blender about half full with soup ingredients, secure the lid, and cover and hold the top with a folded kitchen towel; then I blend, gradually increasing the speed until it’s on the highest setting. I blend for about a minute. Then, I transfer the blended portion to a large glass measuring cup and repeat the process until all the soup is blended.
Return the blended soup to the pot. Simmer the blended soup for about 5 minutes to allow the flavor to develop further.
Adjust the flavor with additional salt, if needed, and black pepper.
Serve warm (with low FODMAP grilled cheese!)
Storage
Refrigerate leftovers in a sealed container for up to 4 days. Reheat on the stovetop or in the microwave.
Related
Looking for other recipes like this? Try these:
Recipe
Low FODMAP Tomato Basil Soup
- Total Time: 35 minutes
- Yield: 8
- Diet: Low Lactose
Description
Cozy up with a bowl of this Low FODMAP Tomato Basil Soup. It's IBS-friendly, plant-based, made with 10(ish) ingredients, and can be ready in about 40 minutes. It pairs perfectly with a low-FODMAP grilled cheese.
Ingredients
- 2 tablespoons garlic-infused olive oil
- ½ cup sliced leek leaves (dark green parts only)
- 1 cup peeled and diced carrots (2-3 medium)
- 1 (28-ounce) can whole tomatoes, including liquid
- 2 cups water
- 1 teaspoon balsamic vinegar
- ½ teaspoon kosher salt + more to taste
- ½ cup canned full-fat coconut milk
- ¼ cup packed fresh basil leaves (about 1 [0.5-ounce] container)
- 1 teaspoon dried oregano
- Freshly cracked black pepper
Instructions
- In a soup pot (with a lid), heat the garlic-infused olive oil over medium heat. Once hot, add the sliced leek leaves and chopped carrots. Sauté for 3-4 minutes or until slightly softened.
- Pour in the canned tomatoes with liquid, water, balsamic vinegar, and salt. Using a cooking spoon, stir and break the tomatoes into large pieces. Bring to a simmer. Cover and cook for 15-20 minutes or until the carrots are very tender. Simmer time will vary depending on the size of the carrot pieces.
- Remove the pot from heat and stir in the coconut milk, fresh basil leaves, and dried oregano.
- Working in batches, carefully transfer the soup to a blender. Blend until smooth. (see note 1 and note 2)
- Return the blended soup to the pot. Simmer the blended soup for about 5 minutes to allow the flavor to develop further.
- Adjust the flavor with additional salt, if needed, and black pepper.
- Serve warm. This soup pairs well with low FODMAP grilled cheese!
Storage: Refrigerate leftovers in a sealed container for up to 4 days. Reheat in a small saucepan on the stovetop or in a vented microwave-safe container in the microwave.
Notes
Low FODMAP Serving: One serving of this recipe (½ cup) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Note 1: I also tried this with an immersion blender. While it's certainly more convenient than transferring to a blender, the immersion blender didn't blend the soup as smoothly.
Note 2: I fill my blender about half full with soup ingredients, secure the lid, and cover and hold the top with a folded kitchen towel; then I blend, gradually increasing the speed until it’s on the highest setting. I blend for about a minute. Then, I transfer the blended portion to a large glass measuring cup and repeat the process until all the soup is blended.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stove-top
- Cuisine: Low FODMAP
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Bethany says
Thank you for this recipe! It has been so difficult for me to find a low FODMAP tomato soup that doesn’t include tomato paste. For whatever reason, tomato paste gives me heartburn so I need to avoid that, too. Looking forward to trying this!
Em Schwartz, MS, RDN says
I hope this works for you, Bethany!