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
- 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
- Cut the zucchini, carrot and bell pepper into small pieces.
- 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).
- 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.
- Put the soup into a blender or use an immersion blender to make a smooth soup. Season with pepper, salt, ground paprika and turmeric.
- 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
