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Looking into a small bowl of Low FODMAP Tomato-Basil Soup garnished with two small basil leaves.

Low FODMAP Tomato Basil Soup


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  • Author: Em Schwartz, MS, RDN
  • Total Time: 35 minutes
  • Yield: 8 1x
  • 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

Scale
  • 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

  1. 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.
  2. 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.
  3. Remove the pot from heat and stir in the coconut milk, fresh basil leaves, and dried oregano.
  4. Working in batches, carefully transfer the soup to a blender. Blend until smooth. (see note 1 and note 2)
  5. Return the blended soup to the pot. Simmer the blended soup for about 5 minutes to allow the flavor to develop further.
  6. Adjust the flavor with additional salt, if needed, and black pepper.
  7. 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