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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