Looking for a simple lunch idea you can take to work? This low FODMAP roasted tomato and rosemary soup will keep your tastebuds and your tummy happy!
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I love this roasted tomato and rosemary soup because it’s so easy to prepare, and it has a rich, savoury flavour I can’t get enough of!
The trick to bringing out the deep flavour in this soup is to roast your leeks along with the tomatoes. When leeks caramelize, they add a deep, sweet underlying taste you just can’t get in a pan.
I usually throw my leeks in with the tomatoes for the last 20 minutes of roasting. This is just long enough to let the leeks do their thing without letting them get too crispy.
I would also recommend mincing your fresh rosemary as finely as you can. The first time I tried this recipe I was in a rush and loosely chopped my rosemary. While the soup was still delicious, it felt like I was eating tiny leaves, which I do not personally recommend.
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Keep It FODMAP Friendly
Looking for a tasty lunch you can take to work or school? This simple low FODMAP roasted tomato and rosemary soup will hit the spot! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, tomatoes. According to the Monash app, common tomatoes don’t have any FODMAPs. So, you can eat as many as you’d like without adding to your FODMAP load.
However, tomatoes can be pretty acidic. If you suffer from acid reflux, start with a small serving and see how you react.
Next up, leeks. According to Monash University, the green part of a leek is low FODMAP in servings of 2/3 cups (54 g). Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
Our recipe uses 0.5 cups of leeks (green part only) total, which works out to 0.69 servings per serving. This is well within Monash’s recommended range.
We’ll also be using fresh rosemary. Monash has listed fresh rosemary as low FODMAP in servings of 1 cup (16 g) per sitting. Monash hasn’t listed a maximum serving size. You can read more about these quirky foods here.
You’ll also need to use a low FODMAP vegetable broth. You can either make your own or use a low FODMAP product like Fody Food Co.’s vegetable soup base.
Last but not least, flour. If you’re in the elimination phase of the program, you’ll need to use gluten-free flour. Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in wheat, not the gluten itself.
Show Your Work (FODMAP Math)
Wondering how the FODMAPs in your low FODMAP roasted tomato and rosemary soup stack up? Check out the notes below for your FODMAP math.
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyols = 0.69
Whose Side Are You On?
Think your roasted tomato and rosemary soup looks lonely? Try pairing it with this savoury low FODMAP maple bacon salad, these easy low FODMAP bacon and cheddar scuffins, or this classic low FODMAP grilled cheese sandwich!
Want to try this low FODMAP roasted tomato and rosemary soup? Don’t forget to PIN THIS RECIPE for later!
Looking for a savoury lunch that travels? This low FODMAP roasted tomato and rosemary soup will be the talk of your lunch table!
- 3 tbsp olive oil
- 4 common tomatoes (halved)
- salt and pepper to taste
- 3 tbsp unsalted butter (divided)
- 1/2 cup leeks - green part only (roughly chopped)
- 2 tbsp fresh rosemary (minced)
- 4 cups low FODMAP vegetable broth (low sodium if possible)
- 1 tbsp low FODMAP flour
Preheat your oven to 400 degrees. Place the olive oil, tomatoes, leeks, salt, and pepper in a medium-sized bowl and toss to coat. Place the tomatoes in a large baking dish and roast for 1 hour, stirring every 20 minutes. At the 40 minute mark, pop in the leeks.
Melt 2 tbsp of butter in a large saucepan over medium heat. Then add the rosemary and stir for 1 minute or until you can smell it. Add the broth and the roasted vegetables. Simmer for 20 minutes, stirring occasionally. Then, blend the ingredients using a heat-proof blender or an emersion blender.
Melt the remaining butter in a small frying pan over low heat and add the flour. Whisk continuously to create a smooth roux. Add the roux to the soup along with some salt and pepper. Stir the soup thoroughly and let it simmer for 3 more minutes.
This low FODMAP roasted tomato and rosemary soup will be the envy of your lunch table! If you like this recipe, don’t forget to share it. Together we’ll get the low FODMAP Diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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