With the weather in Australia becoming increasingly cold in the mornings and evening, nothing beats having a warm and hearty soup or casserole packed with veggies and of course flavour! Can you agree that is basically a warm hug in a bowl?
Unfortunately for those on a low fodmap diet, majority of the store bought soups, and packet seasonings for casseroles are high FODMAP containing either high fodmap veggies, milk/cream, onion, garlic. Or a combination of these ingredients.
On top of that, a large proportion of recipes available (unless specifically for low fodmap) contain high fodmap ingredients…However, have no fear low fodmap-ers, here are some delicious low fodmap winter warmers recipes and tips that you should definitely try during the cold seasons.
Pumpkin and carrot soup
A healthy low fodmap twist on the traditional pumpkin soup. This pumpkin and carrot soup is extremely flavoursome with all the natural sweetness brought out by roasting the vegetables prior to cooking it in the stock. This soup is simply seasoned with thyme, garlic infused olive oil and of course – black pepper. A recipe that is definitely a must on a cold miserable day. Tastes great with some crusty bread.
Hearty beef casserole
Whats not to love about a healthy slow cooked beef casserole with veggies and jam packed with flavour. A recipe that is extremely easy, and can be cooked in a slow cooker, pressure cooker or even on low heat in the oven for a few hours. This casserole soup is a one pot wonder, with flavours such as: bay leaves, oregano, basil and red wine.
Thai coconut soup 
With flavours such as lemongrass, kaffir lime leaves, galangal, coconut and coriander – what’s not to love about this soup. With one mouthful of this delicious thai coconut soup you’ll definitely be taken all the way to Thailand.
Slow cooked lamb shanks
Our low fodmap slow cooked lamb shanks are a hearty winter warmer – the perfect healthy comfort food. Perfect with steamed vegetables and mash.
General tips for flavoursome soups and casseroles
Stock instead of water
In this day and age there are beginning to be some low fodmap stocks available on the market such as the massel 7’s chicken-style stock cubes. It contains no onion or garlic, gluten free & vegan. Alternatively, if you have a little time on your hands… you can make your own low FODMAP stock. See here for our chicken stock and vegetable stock recipes. If you are going to make your own stock – a great idea is to make it in bulk and freeze until needed.
Garlic and onion infused olive oils are your best friend!
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uckily, garlic and onion infused olive oils are low fodmap because the fructans in garlic and onion are water soluble, not oil soluble. This means that we can get the flavour of the garlic/onion in the oil, without the fructans. You can usually find infused olive oils at your local food store.
Alternatively you can add whole garlic or sliced onion with some olive oil. Cook on medium to low heat for a few minutes in the oil until the onion/garlic is softened and the oil is aromatic. Allow to cool, then strain – keeping the oil for cooking use.
Spice it up
Low fodmap flavours such as ginger, fresh herbs, spices and lemon or lime juice are all such great additions to add to brighten up your meal. Here’s a list of some low FODMAP herbs and spices that are great additions to soups and casseroles:
• Asian Chives • Kaffir Lime Leaves
• Basil • Lemongrass
• Bay Leaves • Mustard seeds
• Black Pepper • Paprika
• Cardamon • Parsley
• Cinnamon • Rosemary
• Coriander • Sage
• Cumin • Tamarind
• Curry Leaves • Thai Basil
• Fennel Seeds • Thyme
• Five spice • Turmeric
• Ginger
These are just a few ideas of different herbs and spices you can use. Be sure to check out the Monash low fodmap app for a full list as well as serving sizes.
By Renee Borg, find me on instagram
Images sourced: pinterest
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