How long does the low FODMAP vegetarian tortilla soup last?

You can store the tortilla soup without toppings in an airtight container in the fridge for about 4 days.

Can I freeze the tortilla soup?

Yes, without toppings, you can store the tortilla soup in an airtight container or ziplock bag. The soup can be stored for 3 months.

How can I reheat the soup?

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.

The soup tastes bland, what can I do?

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

Description

A hearty low FODMAP vegetarian tortilla soup with sour cream, grated cheese, and corn. Gluten-free and vegetarian.

Ingredients

Scale

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

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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