In 2022, Monash University updated their guidelines, and since then it’s been recommended to only eat small servings of tomatoes during the elimination phase of the FODMAP diet.
Because of this, my original recipe was no longer low FODMAP. I’ve now updated the recipe so it fits within the guidelines of the elimination phase. You won’t be able to eat a big bowl of tomato soup anymore, but a small one is still possible, and that’s great!
Why you should try this recipe!
- Fresh ingredients: the base of this soup is made with fresh tomatoes, carrots, and green onion. Only fresh and wholesome ingredients.
- With meatballs: the meatballs make this soup nice and filling. Prefer vegetarian tomato soup? Just leave them out!
- Perfect as a starter: a delicious soup to serve as an appetizer at dinner.
- Quick to make: with just an hour of work, you’ll have a tasty homemade soup on the table!
Tomatoes are limited low FODMAP
In 2022, Monash University retested tomatoes and they are now considered limited low FODMAP. In this blog post, you can read more about tomatoes and FODMAPs. Here’s what the FODMAP app says about tomatoes:
- Vine tomatoes: 69 grams or 1/2 tomato per meal is low FODMAP
- Common tomatoes: 65 grams or 1/2 medium tomato per meal is low FODMAP
- Roma tomatoes: 48 grams or 1/3 tomato per meal is low FODMAP
- Cherry tomatoes: 45 grams or 5 medium tomatoes per meal is low FODMAP
Unfortunately, that’s not a lot, which means you can only eat a small portion of tomato soup during the elimination phase. For this recipe, 1/8 of the total recipe is considered a low FODMAP portion.
Normally, this amount of soup serves about 4 people, so that means you can now eat half of a regular serving.
Have you finished the elimination phase and know that you tolerate fructose well? Then you may be able to eat a bit more. Just be sure to look at your own tolerance levels!
The ingredients of the tomato soup
- Tomatoes on the vine: use tomatoes on the vine for this recipe because they are low FODMAP in the highest serving.
- Carrots: I add carrots to make the soup a little more filling and also because tomatoes are only limited low FODMAP. You can also add another low FODMAP vegetable if you prefer.
- Broth: use low FODMAP stock powder to make the broth. For example the soup base from FODY foods.
- Gluten-free bread crumbs: I use gluten-free bread crumbs for the meatballs. I prefer the gluten-free bread crumbs from Schär.
- Ground beef: you can use minced meat of your choice. I used beef mince, but you can also use a mix of beef and pork. Just make sure that no high FODMAP spices have been added to the ground beef.
How to make the low FODMAP tomato soup with meatballs
Step 1. Cut a small X into the bottom of each tomato and place them in hot water. This helps loosen the skins, making them easier to peel.
Step 2. Chop the tomatoes and carrots into pieces, and slice the green part of the green onion into rings. Sauté everything in a bit of oil for a few minutes until the vegetables have softened.
Step 3. Add the broth, canned tomato paste, and all the spices for the soup to the pot.
Step 4. Bring the soup to a boil and let it simmer for 20 minutes. Then use an immersion blender to blend the soup until smooth. Unless you prefer a chunkier texture, in which case you can skip this step.
Step 5. Meanwhile, you can prepare the meatballs. Place the ground meat, gluten-free breadcrumbs, and all the meatball spices into a bowl and mix well.
Step 6. Form small meatballs with your hands.
Step 7. Add the meatballs to the soup and let it simmer for another 15 minutes.
Step 8. And your low FODMAP tomato soup with meatballs is ready! Serve with some fresh basil and optionally a swirl of lactose-free cream if you like.
Low FODMAP Tomato soup with meatballs
- Total Time: 45 min
- Yield: 8 1x
- Diet: Gluten Free
Description
A classic! Low FODMAP tomato soup with meatballs. Delicious on a colder day, for lunch, dinner or as a starter. Gluten-free and lactose-free.
Ingredients
For the soup:
- 6 vine tomatoes (about 490 grams / 2 ½ cups chopped)
- 100 to 150 grams carrot (¾ to 1 cup chopped)
- 2 stalks green onion, green tops only
- 70 g (about 3 tbsp) tomato paste
- 1 liter (4 cups) low FODMAP broth
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp black pepper
- ½ teaspoon salt
- Fresh basil, for serving
For the meatballs:
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300 g (about 2/3 lb) ground beef or mixed beef/pork
- 2 tbsp gluten-free breadcrumbs
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½ tsp paprika
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½ tsp ground cumin
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½ tsp black pepper
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½ tsp salt
Instructions
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Make a small X on the top of each tomato using a knife. Place them in a pot of hot water for a few minutes. The skins will begin to loosen. Remove the tomatoes from the hot water and peel off the skins.
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Chop the tomatoes into pieces. Also, chop the carrot and the green part of the green onion.
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Heat a bit of olive oil in a large pot. Add the tomatoes, carrot, and green onion to the pot and sauté for a few minutes until slightly softened.
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Then add the tomato paste, broth, and all the soup spices. Bring the tomato soup to a boil, then reduce the heat and let it simmer for 20 minutes with the lid on.
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In the meantime, you can prepare the meatballs. Place all meatball ingredients into a bowl. Mix everything well with your hands and form small meatballs.
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Use an immersion blender to puree the soup until smooth. Then add the meatballs to the soup. Let the soup simmer for another 15 minutes and check that the meatballs are fully cooked.
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Serve the soup with some fresh basil. You can also add a little lactose-free cream if you like.
Notes
*Because tomatoes are limited low FODMAP, I advise weighing them instead of using cup measurements because, with the latter, you can easily use a bit too much.
I advise using vine tomatoes because they are low FODMAP in the highest serving.
- Prep Time: 45 min
- Category: Soup
- Method: Boiling
- Cuisine: International
Nutrition
- Serving Size: 1 (1/8 of the recipe)
- Calories: 120
- Fat: 7
- Carbohydrates: 6
- Fiber: 1
- Protein: 9
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.