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Creamy & Delicious LOW FODMAP Soup for Fall

Searching for a healthy and hearty meal to keep you warm through the fall weather? This veggie-packed soup is the perfect fix. In addition to being Low FODMAP friendly, it is also vegan and gluten-free.

This simple recipe features carrots for a vibrant color plus added benefits such as fiber, potassium, and antioxidants.  

What this recipe calls for 

  1.    3 tablespoons olive oil (I like to use garlic or basil infused)
  2.    ¾ pound carrots, peeled and cut into coins
  3.    1 cup chopped celery
  4.    1 ½ teaspoon peeled, grated fresh ginger
  5.    ½ teaspoon ground cumin
  6.     ½ teaspoon ground turmeric
  7.     ½ teaspoon ground coriander 
  8.     ½ teaspoon salt
  9.     ½ teaspoon freshly ground pepper
  10. 3 cups low-FODMAP vegetable broth
  11. 1 cup canned coconut cream or coconut milk
  12. Juice from 1 lime 
  13. Fresh chopped cilantro and toasted pumpkin seeds for garnish (optional)


  1. Heat the oil in a dutch oven or large pot over medium
  2. Add the chopped carrots along with the ginger, cumin, turmeric, and coriander
  3. Stir and cook until softened, about 8 minutes
  4. Add the stock; it should cover the carrots (if it doesn’t, add a more stock or a bit of water)
  5. Bring the pot to a boil over high heat
  6. Reduce the heat to medium and continue cooking until the carrots are cooked through and very tender, about 15-20 minutes
  7. If you have an immersion blender, purée the soup in the pot. If not, let the soup cool and purée it in a food processor or blender
  8. Add the coconut milk while you puree to get to desired consistency
  9. If needed, add more stock, water, or milk to give the soup to the consistency you want 
  10. Adjust the seasonings (depending on your preference, you may need more or less)
  11. Add the lime juice to taste
  12. Garnish with cilantro and toasted pumpkin seeds if desired

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Creamy & Delicious LOW FODMAP Soup for Fall

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