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Een kom low FODMAP tortillasoep met toppings van creme fraiche, mais en olijven

Low FODMAP tortilla soup

  • Author: Karlijn
  • Total Time: 40 min
  • Servings: 2 1x
  • Diet: Gluten Free


A hearty tortilla soup with homemade tortilla chips, sour cream, grated cheese and corn. Low FODMAP, gluten-free, lactose-free and vegetarian.


  • 500 ml vegetable broth (make sure the broth is low FODMAP)
  • 200 g canned diced tomatoes*
  • 1 large carrot
  • 1 bell pepper*
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1 tsp oregano
  • 1/2 tsp chilli
  • 1/4 tsp cayenne pepper
  • 1/4 tsp cinnamon
  • Pepper and salt

For the topping

  • Lactose-free cream cheese or sour cream (sour cream only if you tolerate lactose)
  • Grated cheese
  • Black olives, in pieces
  • 30 g sweet corn
  • Spring onions, the green part
  • 4 corn tortillas


  1. Cut the bell pepper and the carrot into pieces.
  2. Heat some oil in a pan. Add the bell pepper and carrot and fry for a few minutes until softened.
  3. Add the vegetable broth, the tomato cubes and add all the spices.
  4. Bring the soup to a boil. Then lower the heat and leave it to simmer for about 15-20 minutes.
  5. 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.
  6. Taste the soup and add some extra spices if necessary.
  7. While the soup simmers, heat the oven to 180 degrees Celcius (350 degrees Fahrenheit).
  8. Cut the corn tortillas into strips. Put them on a baking sheet covered with baking parchment and sprinkle with a bit of oil and sea salt. Bake the corn tortillas in the oven for about 15 minutes.
  9. Divide the soup over two bowls. Top with the corn, olives, spring onion and cream cheese and sprinkle grated cheese on top. Serve with the homemade tortilla chips.


*In 2022, the low FODMAP quantities for peppers and tomatoes have been changed. Red bell pepper and tomato are both high in fructose in larger quantities and are therefore no longer so easy to combine. If you are still in the elimination phase or know that you react to fructose, I recommend omitting the bell pepper from this recipe.

  • Cook Time: 40 min
  • Category: Dinner
  • Method: Boiling
  • Cuisine: Mexican

Keywords: FODMAP, gluten-free, tortilla, soup, vegetarian