Simple and scrumptious, this Low FODMAP Tomato Soup recipe is as delicious on its own as it is or dunked with grilled cheese.
There’s nothing quite like dipping a toasty, ooey-gooey grilled cheese into a warm bowl of tomato soup. Many store-bought tomato soups contain milk, wheat, garlic or onion and therefore are not the most low FODMAP-friendly food. This Low FODMAP Tomato Soup is easy-to-make, full of low FODMAP flavor and, in my opinion, tastes way better than the pre-packaged varieties. Try it tonight!
F w/o F Tip of the Day: Balsamic vinegar does contain FODMAPs (fructose), so serving size may matter depending on where you fall in your low FODMAP adventure. Most people following a low FODMAP diet should be able to tolerate up to 1 Tbsp. balsamic vinegar without triggering symptoms.
Recipe
Low Fodmap Tomato Soup
- Total Time: 20 mins
- Yield: 8 1x
Description
Simple and scrumptious, this Low FODMAP Tomato Soup recipe is as delicious on its own as it is dunked with a grilled cheese.
Ingredients
- 1 (28 oz.) can whole tomatoes with liquid
- 2 Tbsp. garlic-infused olive oil
- 2 Tbsp. tomato paste
- 2 cups low FODMAP chicken broth
- 2 Tbsp. balsamic vinegar
- Salt and pepper, to taste
Instructions
- Place tomatoes and liquid in a blender. Blend until smooth and set aside.
- Heat oil in a saucepan over medium-high heat. Once hot, add tomato paste and saute for 2-3 minutes. Add blended tomatoes and chicken broth, whisk and bring to a boil. Reduce heat and let simmer for 10 minutes.
- Stir in balsamic and season with salt and pepper. Serve warm.
Notes
Canned Tomatoes: A low FODMAP serving is 1/2 cup or 92 grams.
Balsamic Vinegar: A low FODMAP serving is 1 Tbsp. or 21 grams. A moderate FODMAP serving is 2 Tbsp. or 42 grams.
- Prep Time: 5 mins
- Cook Time: 15 mins
- Category: Soup
- Method: Stove
- Cuisine: American
Julie says
I have lots of tomatoes from my garden. Would this work with fresh tomatoes?
Em Schwartz, MS, RDN says
Hi Julie, I haven’t had a chance to try it, but you should be able to use this recipe as a starting point for a soup made with fresh tomatoes. A couple of things that I would modify to the recipe include peeling the tomatoes before cooking (I like to use this technique) OR straining the soup to remove the skins after cooking. I would simmer for longer, maybe 20 minutes, to help the flavors develop. And, I would add more salt. Hope that helps, -Em
Em Schwartz, MS, RDN says
As far as how many tomatoes to use, it will depend on the type of tomato and your individual tolerance. Common tomatoes have no FODMAPs. Roma tomatoes contain higher amounts of FODMAPs in larger quantities. I would suggest maybe starting with 4 cups of chopped fresh tomatoes in this recipe, and then trying a small serving to start to assess your individual tolerance (unless you know you tolerate tomatoes well).
Paige says
Hello!
How would you adapt this recipe for fresh tomatoes? Thanks!
Erika says
Paige, I would sauté fresh chopped tomatoes until they break down, then add the tomato paste and broth. You can blend the whole thing at the end in a blender or with an immersion blender.
Em Schwartz, MS, RDN says
Thanks for jumping in, Erika.
Terry says
I have made this several times and my husband loves it. I add some fresh basil leaves and a little coconut creme.
Emily says
Love the additions, Terry! Thanks for sharing.
Em says
Hi there!
Question: can this soup be frozen?
Emily says
Hi Em! It should be able to be frozen. 🙂 The texture/consistency might change a little bit after doing so but the flavor shouldn’t change.