low fodmap zucchini carrot soup

Carrot Zucchini Soup with coconut milk

Now that it’s autumn I felt like making soup. When I make soup I usually simply throw some ingredients together and the same happened today. I made low FODMAP carrot zucchini soup with coconut milk.

I wanted to make zucchini soup at first, but because that would make the amount of zucchini too high for the soup to be low FODMAP I also added carrot and bell pepper. And that is a great combination as well.

The ingredients of the soup

This carrot zucchini soup is a flavourful soup. The coconut milk makes the soup creamy ánd it is easy to make.

Just add the vegetables together in a pan and leave to boil with the coconut milk and some water. Then simply blend it and your soup is done!

The soup has the following ingredients:

  • Coconut milk: the coconut milk can be left out, but it does make the soup nice and creamy. That’s why I find it a must in this recipe.

    Coconut milk is limited low FODMAP. At 120 ml coconut milk for cooking contains an average amount of sorbitol.

    I use 200 ml coconut milk in this recipe and the soup serves four persons. One serving contains 50 ml coconut milk and that is low FODMAP.
  • Stock: I make the stock for this soup with water and a low FODMAP stock cube. Make sure that you use a stock cube or stock powder that doesn’t contain any FODMAPs. Often garlic or onion powder is added to stock cubes and that makes them high FODMAP.

    For the low FODMAP diet, it is ok if a stock cube contains a little bit of wheat. The low FODMAP diet isn’t a gluten-free or wheat-free diet. If you have to eat strictly gluten-free, make sure that the stock cube that you use is also gluten-free.
  • Vegetables: I use zucchini, carrot and bell pepper in this soup. Zucchini is limited low FODMAP and contains an average amount of fructans at 75 gram. A serving of 65 gram is low FODMAP.

    Make sure that you measure the zucchini and don’t use more than 260 gram zucchini in total. I use 240 gram for this recipe and I measure it with a scale.

    You can play with the amounts of the veggies in the soup a little. That is the advantage of soup. You can for example add a little more or less carrot or bell pepper. For the carrot I use two average sized carrot. If you use a very big carrot, one is probably enough.
  • Seasoning: I use ground paprika, pepper and salt for seasoning. Optionally you can also add some turmeric. I really like that in this soup. I serve the soup with some fresh parsley and a splash of coconut milk.

    If you like the flavour of onion, you can also add a few rings of spring onion. Make sure you only use the green part, because that is low FODMAP.
A bowl of low FODMAP carrot zucchini soup

How to store this soup

If you want to store this soup, it is important that you leave it to cool down right after cooking. Then you can store it in the fridge in a close box. The soup will stay good for 2 days.

You can also freeze the soup in a closed box or ziplock bag. Then the soup will stay good for about 3 months. You can take the soup out of the freezer one day before you want to eat it and thaw it in the fridge.

More soup recipes?

You can find quite a lot of tasty low FODMAP soup recipes on Karlijn’s Kitchen. A few popular recipes are:

You can also take a look at my 12 favourite low FODMAP soups

This soup is a perfect soup to have for lunch or with your dinner. You can also serve this soup in a small serving as a starter. For example as a Christmas recipe.

As a starter, this recipe is enough for 6 to 8 servings. If you serve the soup for lunch or dinner, it is enough for 4 servings.

Een kom met low FODMAP carrot zucchini soup with a spoon in it
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low fodmap zucchini carrot soup

Carrot Zucchini Soup with coconut milk


  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 4 1x

Description

A super simple and flavourful soup: low FODMAP zucchini carrot soup with coconut milk. Also gluten-free, lactose-free and vegan. Easy to prepare and only a few ingredients.


Ingredients

Scale
  • 240 g zucchini (1 medium zucchini)
  • 2 carrots
  • 1 red bell pepper
  • 500 ml (2 cups) boiled water
  • 1 low FODMAP stock cube
  • 220 ml (1 cup) coconut milk
  • 1/2 tsp ground paprika
  • Optional: 1/2 tsp turmeric
  • Pepper and salt
  • Fresh parsley

Instructions

  1. Cut the zucchini, carrot and bell pepper into small pieces.
  2. Heat some oil in a pan and add the vegetables to it. Bake them on a medium fire until they are done, but not too brown (for me this took around 7 minutes).
  3. Add the water, coconut milk and the stock cube. Leave the soup to simmer on low heat for about 20 minutes until the vegetables have softened.
  4. Put the soup into a blender or use an immersion blender to make a smooth soup. Season with pepper, salt, ground paprika and turmeric.
  5. Divide the soup over 4 bowls. Serve with a little bit of coconut milk and fresh parsley on top.

Notes

Storage: cool the soup down quickly and put it in a closed box into the fridge. You can keep it for 2 days. Freezing works well too, you can store the soup for 3 months in the freezer.

Coconut milk is limited low FODMAP up to 60 gram per serving. Also zucchini is low FODMAP up to 60 gram per serving. Both contain a different FODMAP group (coconut milk is sorbitol and zucchini is fructans), therefore you can eat this together in a meal. Stick to the suggested serving sizes to stay within the low FODMAP amount. This recipe is for 4 servings, so 1 serving (1/4th) is low FODMAP.

  • Prep Time: 30 min
  • Category: Diner
  • Method: Boiling
  • Cuisine: Dutch

Nutrition

  • Serving Size: 1 serving (1/4)
  • Calories: 137
  • Fat: 9
  • Carbohydrates: 9
  • Fiber: 3
  • Protein: 5

Keywords: soup, low FODMAP soup, zucchini carrot soup, zucchini soup, carrot soup

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