Low FODMAP broccoli soup

Looking for a super simple, quick, and healthy soup recipe? Then look no further! This low FODMAP broccoli soup is the soup for you.

It is a light creamy broccoli soup that is perfect for serving as a starter or for lunch with some bread or a salad next to it.

How to make low FODMAP broccoli soup?

This soup has only 5 ingredients and is ready in less than half an hour. Making this soup is easy-peasy.

You’ll need:

  • 500 grams of broccoli
  • 1 liter (4 cups) low FODMAP stock

And for some extra flavor:

  • 1/2 red chili pepper
  • 2 stalks of spring onion, the green part
  • A splash of coconut milk.

That’s all!

I like to top this soup with some fried bacon strips for some extra flavor. But if you want to keep it simple or don’t want to eat meat, then you can easily leave this out.

With only 5 or 6 simple ingredients you get a creamy and flavorful soup.

FODMAPs and broccoli

Broccoli contains the FODMAP fructose. The fructose content differs for broccoli heads and broccoli stalks.

Broccoli heads are low FODMAP in larger servings than broccoli stalks. Therefore I advise to mainly use broccoli heads in this recipe.

You can read more about broccoli and FODMAPs in this blog.

SIBO diet

At the time that I am making this recipe, I am following the SIBO diet. This is an elimination diet (a mix of a low FODMAP and a low-carb diet) to decrease bacterial overgrowth in your gut.

This recipe is SIBO-proof, if you don’t use any stock.

So when following this diet, I made the broccoli soup without stock and instead just with a liter of water.

I added some extra salt and pepper to the soup to give it some more flavor. It will be a bit blander than when you use stock, but it still tastes nice!

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Low FODMAP broccoli soup


  • Author: Karlijn
  • Total Time: 25 min
  • Servings: 4 1x
  • Diet: Gluten Free

Description

A simple low FODMAP broccoli soup with only 5 ingredients. Super simple to make. Gluten-free, lactose-free and vegan.


Ingredients

Scale
  • 500 g (17.6 oz) broccoli heads
  • 1 liter (4 cups) stock (use a low FODMAP stock cube or stock powder)
  • 1/2 red chili pepper
  • 2 stalks of spring onion, the green part
  • A splash of coconut milk for cooking (or lactose-free crème fraîche, the latter is not vegan)
  • Salt and pepper to taste
  • Optional: fried bacon for serving

Instructions

  1. Cut the heads off of the broccoli. Only use the heads and not the stalks because broccoli stalks are higher in FODMAPs.
  2. Cut the red chili pepper into small pieces and remove the seeds.
  3. Heat some oil in the soup pan and fry the red pepper for 2-3 minutes on low heat.
  4. Add 1 liter of water to a soup pan. Add the broccoli, and stock cubes, and bring to a boil.
  5. Lower the heat and leave to simmer for 10-15 minutes.
  6. Use an immersion blender to make it into a smooth soup.
  7. Taste the soup and season with salt and pepper.
  8. Divide the soup over 4 bowls. Add a splash of coconut milk to each bowl.
  9. Cut the green part of the spring onion into rings and garnish the soup with them. 
  10. Optionally: add some fried bacon as a topping
  • Prep Time: 10 min
  • Cook Time: 15 min
  • Category: Soup
  • Method: Boiling
  • Cuisine: International

Nutrition

  • Serving Size: 1 serving (1/4 of the recipe)
  • Calories: 83
  • Fat: 5
  • Carbohydrates: 5
  • Fiber: 4
  • Protein: 3

Keywords: low FODMAP broccoli soup, lactose-free broccoli soup, vegan broccoli soup, low carb broccoli soup

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 rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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