Low FODMAP vegetarian tortilla soup
This is such a fun soup! A low FODMAP vegetarian tortilla soup with a simple base of veggies. The toppings are what make this soup great.
My favorite toppings for this tortilla soup are lactose-free crème fraîche, grated cheese, slices of olives, and slices of jalapeno pepper. And of course: tortilla chips!
Mmm, I could eat this soup every day!
The ingredients of the low FODMAP vegetarian tortilla soup
For the base of this soup, I use the following ingredients:
- Low FODMAP stock: I make this with a low FODMAP stock base, such as the vegetable stock base from Fody Foods.
- Canned tomatoes
- Carrots
- Green bell pepper
- And a lot of tasty spices, such as ground paprika, cumin, oregano and cayenne pepper.
This makes for a nice soup base that helps you to get some extra veggies in.
The best toppings
The toppings of this soup are what make it extra delicious if you ask me! You can top the soup with anything you like. My favorite toppings are:
- The green part of spring onion for some extra flavor.
- Lactose-free crème fraîche. You can also use sour cream if you can tolerate lactose.
- Grated cheese. I like to use grated cheddar cheese.
- Slices of black olives.
- Slices of jalapeno pepper.
- Canned corn kernels
And of course, some plain tortilla chips on the side!
Other delicious toppings that you can add are: some black beans, avocado, fresh cilantro or strips of corn tortillas.
How to make the tortilla soup
Making the soup is very simple!
- Cut the veggies into pieces. Heat oil in a pan and fry them for a few minutes in the soup pan.
- Add the broth, canned tomatoes, and spices. Bring to a boil and simmer for 15-20 minutes.
- Blend the soup until smooth. Taste and add extra spices to taste.
- Serve the soup in a bowl and add toppings to taste.
Frequently asked questions about tortilla soup
You can store the tortilla soup without toppings in an airtight container in the fridge for about 4 days.
Yes, without toppings, you can store the tortilla soup in an airtight container or ziplock bag. The soup can be stored for 3 months.
If you take the soup from the freezer, first defrost it on the countertop. Then heat it on low heat in a pan on the stove. Add the toppings to the soup fresh.
If your soup tastes bland, you can add extra spices to taste. For a bit more spiciness, you can add some cayenne pepper or ground black pepper to taste. I also like to add some more ground paprika or cumin for extra flavor.
Low FODMAP vegetarian tortilla soup
- Total Time: 40 min
- Servings: 4 1x
- Diet: Gluten Free
Description
A hearty low FODMAP vegetarian tortilla soup with sour cream, grated cheese, and corn. Gluten-free and vegetarian.
Ingredients
- 1 liter (4 cups) vegetable broth (use a low FODMAP soup base such as this one from Fody)
- 1 can diced tomatoes (400 grams or 14 oz)
- 1 large carrot (about 150 grams or 5 oz)
- 1 green bell pepper*
- 1 tsp cumin
- 1 tsp ground paprika
- 1 tsp turmeric
- 1 tsp oregano
- 1/2 tsp chilli
- 1/4 tsp cayenne pepper
- 1/4 tsp cinnamon
- 1/4 tsp ground black pepper
- 1/4 tsp salt
For the topping
- Lactose-free cream cheese or sour cream (sour cream only if you tolerate lactose)
- Grated cheese to taste
- Optional: slices of black olives, to taste
- Optional: slices of jalapeno pepper, to taste
- 4 tbsp canned corn kernels, drained
- 4 stalks of spring onion, the green part only
- Plain tortilla chips for serving
Instructions
- Cut the green bell pepper and the carrot into pieces.
- Heat some oil in a pan. Add bell pepper, and carrot, and fry for a few minutes until softened.
- Add the vegetable broth, and the diced tomatoes and add all the spices.
- Bring the soup to a boil. Then lower the heat and leave it to simmer for about 15-20 minutes.
- Use an immersion blender to turn the soup into a smooth mixture. Blend only shortly if you like to have some pieces in your soup.
- Taste the soup and add some extra salt or pepper if necessary.
- Divide the soup over four bowls. Top with the corn, sliced olives, rings of spring onion, and lactose-free cream cheese and sprinkle grated cheese on top. Serve with plain tortilla chips.
Notes
*Green bell peppers are low FODMAP up to around 200 grams (7 oz) per serving and contain the FODMAP group fructans in larger servings. Yellow, red, and orange bell peppers are only low FODMAP up to 35-40 grams per serving (1/2 cup) and are high in fructose in larger servings. Therefore, it is best not to combine these with canned tomatoes in this recipe. I advise using green bell pepper in this recipe.
- Cook Time: 40 min
- Category: Dinner
- Method: Simmer
- Cuisine: Mexican
Nutrition
- Serving Size: 1 bowl
- Calories: 109
- Fat: 5
- Carbohydrates: 10
- Fiber: 3
- Protein: 4
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.
17 Comments
Will try this soon, there is lactose free sour cream available in grocery store
That’s nice! Here in the Netherlands I have never seen it yet 🙁
I am sure you will get it soon. When I was in Finland I found great tofutti ice cream that I can’t find in Montreal .
I hope so!
I made this soup for my parents and siblings last weekend, and they loved it! They are big soup people, and I am always looking for low FODMAP recipes I can share with those who do not have to eat the way I do. Thank you!
So good to hear!
What are tomatoes cubes?
Canned tomato cubes 🙂
In the US look for canned diced tomatoes.
This is so spicy, you could change the name to bum burner. but its still so yum so do you know which spice is the hottest? would love to make this again. 🙂
Need to be careful with corn. Most canned, fresh, and frozen corn is sweet corn and that is not low FODMAP. Otherwise this looks yummy.
You are right, this is an older recipe when corn wasn’t retested yet and I forgot to adapt the recipe. Sweet corn is low FODMAP up to 38 gram per serving, so you could top the soup with a little bit of corn, but more than that is not advised.
Hi! I just discovered your site. I enjoy your commentary and the recipes look great. I found you by searching for a sourdough spelt bread, and will let you know how it turns out.
What do you use for vegetable broth for the tortilla soup? ? All commercially made broths (in US) that I can find have garlic and onion., except FoDy’s but they seem to be always out of it. I have tried making my own, but am looking for a great tasting vegan broth.
Looks yummy! Any suggestions on finding low fodmap broth in the US? Most has onions and garlic.
https://www.fodyfoods.com/ Has a great chicken broth.
Dear Karljin, I enjoy your recipes very much. My favorites so far are pumkin cheesecake, beef ramen, and Tikka Masada. This tortilla soup was amazing! I was afraid of the turmeric but it turned out fine, gas causing but painless. Loved the touch of cinnamon. Keep up the good work; it is appreciated!
Happy to hear that you enjoy the recipes!