This is a Low FODMAP Sweet creamy vegetable soup that is:
- full of flavours, thanks to roasting the vegetables first,
- containing a Low FODMAP amounts of vegetables, including a sweet potato,
- great to eat for the whole family, including the young ones,
- quite similar in taste to a pumpkin soup.
- gluten and lactose free!
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Ingredients for a Low FODMAP Sweet creamy vegetable soup (4 portions):
For roasting:
400 g carrots
80 g parsnip
280 g sweet potato
140 g red pepper
1 tbsp. rapeseed oil
salt, pepper to taste
To add in the pot:
50 g leek, gren leaves only
Massel chicken stock powder, 2 cups, 500 ml – which is a Low FODMAP stock, available from FODMAP Foods Co. in UK.
you can use a homemade Low FODMAP chicken stock, recipe here
To add after cooking:
250 ml lactose free, full fat milk
a fresh coriander leaves for garnish
Equipment needed:
veggie peeler
knife for chopping the vegetables, chopping board
Roasting tray
a medium pot
a hand blender to us in a pot or a big blender, where you can pour all of the soup to blend.
I used a Braun hand blender, very similar to this:
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Instructions to make a Low FODMAP Sweet creamy vegetable soup (4 portions):
You will need to roast the vegetables first (apart from the leek, which would burn in the oven).
Preheat the oven to 180 degrees C, with a roasting tray inside.
Wash, peel and chop the carrots, parsnip, sweet potato and a red pepper.
Toss the vegetables in a tablespoon of oil, season with some salt and black pepper.
Place the vegetables in a preheated roasting tray.
Roast for at least 30-40 minutes, mixing from time to time, so the veggies will roast evenly.
It is not important for the vegetables to be soft all the way through. It is more about getting that intensification and roasting flavour on the outside.
Make the Massel Stock Powder: add 1 heaped tsp to 2 cups of hot water. 125 ml (1/2 a cup) is one serving size, according to the packaging instructions.
Place all of the vegetables in a medium pot. Pour the Massel stock and add more water, if needed, to cover the vegetables.
Simmer for 25-30 minutes, until the vegetables are soft. Usually carrots will take the longest to cook.
When veggies are cooked, blend the soup. Add the lactose free full fat milk and blitz again.
Serve with a garnish of a fresh coriander.
Enjoy!
Print Recipe
Low FODMAP Sweet creamy vegetable soup
Ingredients
- For roasting:
- 400 g carrots
- 80 g parsnip
- 280 g sweet potato
- 140 g red pepper
- 1 tbsp. rapeseed oil
- salt pepper to taste
- To add in the pot:
- 50 g leek gren leaves only
- Massel chicken stock powder 2 cups, 500 ml - which is a Low FODMAP stock, available from FODMAP Foods Co. in UK.
- To add after cooking:
- 250 ml lactose free full fat milk
- a fresh coriander leaves for garnish
Instructions
- You will need to roast the vegetables first (apart from the leek, which would burn in the oven).
- Preheat the oven to 180 degrees C, with a roasting tray inside.
- Wash, peel and chop the carrots, parsnip, sweet potato and a red pepper.Toss the vegetables in a tablespoon of oil, season with some salt and black pepper.
- Place the vegetables in a preheated roasting tray.Roast for at least 30-40 minutes, mixing from time to time, so the veggies will roast evenly.
- It is not important for the vegetables to be soft all the way through. It is more about getting that intensification and roasting flavour on the outside.
- Make the Massel Stock Powder: add 1 heaped tsp to 2 cups of hot water. 125 ml (1/2 a cuis one serving size, according to the packaging instructions.
- Place all of the vegetables in a medium pot. Pour the Massel stock and add more water, if needed, to cover the vegetables.
- Simmer for 25-30 minutes, until the vegetables are soft. Usually carrots will take the longest to cook.
- When veggies are cooked, blend the soup. Add the lactose free full fat milk and blitz again.
- Serve with a garnish of a fresh coriander.Enjoy!
If you wish to find more Low FODMAP soup recipes, go here in my blog!
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