With the freezing cold mornings/evenings and increased difficulty getting out of bed, I’m sure you don’t need me to remind you we’re in the middle of winter! Whether you love it or loathe it, one aspect of winter we can all appreciate is that it is soup weather. I mean, how comforting is a bowl of delicious hot soup on a cold day!? Basically an internal hug.
The downside for those on a low FODMAP diet is most store-bought soups are high FODMAP. Even if you find a soup which contains no milk/cream and has low FODMAP veggies, you can almost guarantee it will still have onion and/or garlic. Then even when you decide to make your own, most store-bought stocks will contain onion and/or garlic. But don’t lose hope yet, because it IS possible to make your own delicious low FODMAP soups that everyone will enjoy! To make things easy, we have developed some delicious seasonal winter soup recipes that we know you will love!
Roasted Pumpkin Soup
Our Roasted Pumpkin Soup is a low FODMAP twist on an old favourite. Roasting the pumpkin, instead of boiling, adds a beautiful flavour to the soup. It is packed with flavour thanks to the addition of garlic-infused Extra Virgin Olive Oil (EVOO), onion infused EVOO, cumin and turmeric. Certainly a crowd-pleaser, and with pumpkin being in season it is a very affordable dish to make!
Roasted Tomato Soup
Tomatoes are another winter seasonal veg, and a perfect way to utilise them is in soup. Roasting the tomatoes with garlic-infused EVOO and balsamic vinegar adds so much flavour to this soup, as well as the addition of fresh basil at the end. Our low FODMAP Roasted Tomato Soup is definitely a winter winner, and is delicious served with a dollop of lactose-free natural yoghurt!
Spinach, Broccoli and Potato Soup
Our low FODMAP Spinach, Broccoli and Potato Soup is full of flavour and nutrients! Particularly good for those who struggle to get their green veggies in. Like with our other soups, the use of seasonal winter veg in this soup makes it very cost-effective (=more money towards a summer holiday, perhaps?). Perfect served with a dollop of lactose-free natural yoghurt for extra creaminess!
Carrot, Parsnip, Lemongrass and Ginger Soup
With the addition of lemongrass and ginger, this soup is perfect in winter (especially if you have a cold!). Our low FODMAP Carrot, Parsnip, Lemongrass and Ginger Soup is full of flavour and zing – a definite winner!
Low FODMAP Stocks
It is hard to find a store-bought low FODMAP stock, as most contain onion and/or garlic. You will notice one we have used in our recipes (which is perfect when there is no home-made stock left) is Massel 7’s chicken-style stock cubes. They contain no onion or garlic, and are also vegan. Massel now also have a range of low FODMAP liquid stocks available. You can also make your own low FODMAP stock with our recipes for Chicken Stock and Vegetable Stock. Great idea to make a batch of stock and freeze in containers for future use.
Start feeling better now! By signing up to The FODMAP Challenge you will receive meal plans, recipe ideas, and regular support with other resources, such as a private Facebook group, to make this as easy for you as possible.