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Low FODMAP Tomato Soup

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! My new favourite thing is 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!

Keep It FODMAP Friendly

This savory low FODMAP tomato soup is quick and delicious! With a few FODMAP-friendly swaps, you’ll be ready to go!

First of all, this recipe uses a lot of tomatoes! While common tomatoes are low FODMAP, they are highly acidic. If you have issues with highly acidic foods, this recipe may not be right for you.

We will be using tomato puree and diced tomatoes in this recipe. If you are using packaged products, make sure to check for additional FODMAPs like onion, garlic, or “spices.” Aim for a product containing only tomatoes if possible.

You can also make your own tomato products. I like this tomato puree recipe by Kitchn. They recommend using Roma tomatoes for flavour, but from a FODMAP perspective, your best bet is a common tomato (as you’ll have trouble tracking how many Roma tomatoes you’re using per serving).

To emulate canned diced tomatoes, you can core and dice 1 cup of common tomatoes and cook them gently in a frying pan (with a tiny amount of oil). When they release their juices and become pliable, they’re done (about 5 minutes). Use them as you would normal canned tomatoes.

Another ingredient you’ll need to source is 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 chicken broth. Remember to check the ingredients regularly, as companies don’t notify their customers when they make changes to their recipes. Never assume something that was safe yesterday is still safe today!

This recipe also uses 1/4 cup of whipping cream. Monash indicates in their app that 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 below 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

If, however, you cook a FODMAP in fat, the bonds will stay intact. This keeps the FODMAP compounds safely inside your food while the fat picks up the flavour.

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.

Whose Side Are You On?

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

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

Curious about 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!

Did you like this recipe? You might also like one of these:

Low FODMAP Pulled Pork

FODMAP Friendly Chicken Fingers

Low FODMAP Lunch Ideas

© 2018 Amy Agur – The FODMAP Formula

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