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Low FODMAP Tomato Soup

Looking for a recipe to keep you warm this winter? Try this low FODMAP tomato soup. With a pinch of fresh basil and a splash of cream, this hearty recipe is full of flavour but light on FODMAPs. Ready in under 15 minutes it will warm you up in no time.

low FODMAP tomato soup in bowl with fresh basil garnish

This has been a cold winter, even by Canadian standards. So, I’ve been looking for creative ways to keep warm and toasty. This low FODMAP tomato soup is one of my new go-to’s.

The recipe is ridiculously easy to make and has a deep, savoury flavour I can’t get enough of. Plus, because it uses canned tomatoes it’s budget-friendly. This definitely one of my new winter favourites.

Think this low FODMAP tomato soup sounds great, but you don’t have time to try it now? Don’t worry. You can PIN THIS POST for later.

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Keep It FODMAP Friendly

This savory low FODMAP tomato soup will keep you nice and toasty this winter. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, this recipe uses a lot of tomatoes. While common tomatoes don’t have any FODMAPs, they are highly acidic. If you have issues with highly acidic foods, this recipe may not be right for you.

This recipe uses tomato puree and diced tomatoes. If you are using packaged products, make sure to check for FODMAPs like onion, garlic, or “spices.” Your best bet is to find a product that only uses tomatoes.

If you can’t find a low FODMAP tomato puree, you can make your own. I like this recipe by The Kitchn. They recommend using Roma tomatoes for the best flavour. But, from a FODMAP perspective, your best bet is a common tomato.

This recipe also uses chicken broth. Finding a packaged chicken broth can be a bit of a minefield. So, I recommend checking out local brands online with your Monash app before heading to the store. Keep your eyes open for onions, garlic, celery, wheat, “spices,” “natural flavours,” etc.

For my Canadian peeps, Campbell’s full sodium and low sodium chicken broth are low FODMAP, as well as GoBio’s chicken broth. Remember to check the ingredients regularly. Companies don’t always announce recipe changes to their customers, so what was safe before isn’t necessarily safe now.

We also use 1/4 cup of whipping cream. According to the Monash app, whipping cream is safe in servings of up to 1/2 a cup. This recipe makes 4 servings, which works out to 1 tbsp per serving. This is well within the recommended serving size.

Our final ingredient is onions. Don’t panic, I’m not going to kill you!

What the FODMAP?! Banner

I know what you’re thinking! Onions are evil and why on earth would I feed them to you? Don’t worry, I haven’t lost my mind. Keep reading, I’m about to get my nerd on!

 

 

The first thing you need to know is that FODMAPs are short-chain carbohydrates bonded together through dehydration synthesis. This means the molecules join together by shedding water (H2O). These bonds are reversible and will break if you re-expose them to water. You can read more about this process here.

This means when you include items like onion and garlic in your recipes, you are unleashing FODMAPs on your food; even if you pull out the pieces you can see.

Dehydration Synthesis Diagram

Illustration by Alex Davey

But, if you cook a FODMAP in fat, the bonds will stay together. This keeps the FODMAP molecules safely inside your food while the fat picks up the flavour. Just remember to pull out the pieces before you add any other ingredients.

Anytime a recipe calls for both a fat and onion I make an easy swap for onion infused oil or butter. This way I keep the flavour and not the FODMAPs. This principle applies to garlic as well.

Still not sure? Monash has also published an article discussing FODMAPs cooked in fats. You can read their findings here.

How to Start the LFD Opt-In Form

Whose Side Are You On?

This low FODMAP tomato soup is delicious on its own, but it’s pretty light. Depending on the weather, I normally pair it with a brightly coloured salad (like this garden salad) or a warm grilled cheese sandwich.

Want to try this low FODMAP tomato soup? Don’t forget to PIN THIS RECIPE for later.

Low FODMAP Tomato Soup
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Looking for something to warm up your insides? Try this savory low FODMAP tomato soup. Rich and creamy it will light up your tastebuds without hurting your tummy.

Course: Appetizer, Lunch
Cuisine: American
Servings: 4 Servings
Calories: 247 kcal
Author: The FODMAP Formula
What You Need
  • 3 tbsp olive oil
  • 1/2 onion (roughly chopped)
  • 1/2 can diced tomatoes
  • 1/2 can tomato puree
  • 1 cup chicken broth
  • salt and pepper to taste
  • 1/4 cup whipping cream
  • 1 tbsp fresh basil (minced)
What You Do
  1. Heat olive oil in a small frying pan and fry onions on medium-heat until they are lightly caramelized (5-8 minutes). Once the onions are cooked, strain the oil into a medium-sized saucepan using a cheesecloth. 

  2. Warm the infused oil in the saucepan and add the diced tomatoes. Stir until the tomatoes have absorbed the oil (1-2 minutes), then add the tomato puree, chicken broth, and salt and pepper. 

  3. Bring the mixture to a boil, then reduce heat to medium and simmer partially covered for 5 minutes. 

  4. Remove the saucepan from the burner and puree the tomato pieces using a food processor or an emersion blender. Add whipping cream and fresh basil. Serve immediately. 

 

low FODMAP tomato soup in bowl with fresh basil garnish with text overlay - Low FODMAP tomato soup

This low FODMAP tomato soup will warm up your insides this season. If you like this recipe, sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Wondering what else is cooking in The FODMAP Formula kitchen? Follow me on Instagram for my latest projects and bonus recipes. Together we’ll get the Low FODMAP Diet down to a science!

© 2018 Amy Agur – The FODMAP Formula

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Leave a Comment

  • AC

    I thought onions weren’t safe on the Low FODMAP diet?

    • Amy Agur

      Hi AC!

      You’re correct, onions are high FODMAP. But, because FODMAPs aren’t fat-soluble (they don’t break down in fats), you can infuse the flavour into fats like oil or butter without letting the FODMAPs out. This is why the onions in this recipe are removed before you add any other ingredients. This works for garlic as well. If you want more info, you can read more about how FODMAPs break down here.

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