5 Delicious Low Fodmap Soup Recipes You Need to Try

If you’re on a low FODMAP diet and in need of some warm and comforting soup recipes, you’ve come to the right place. These soups are designed to be easy on your tummy while still bursting with flavor. Whether you’re looking for something hearty or a lighter option, there’s plenty to explore. Let’s dive into some delicious, gut-friendly soups that are sure to satisfy your cravings!

Creamy Coconut and Pumpkin Soup

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This creamy coconut and pumpkin soup is a delightful blend of flavors that warms you from the inside out. With its smooth texture and rich taste, it’s an easy dish to whip up on a chilly day or whenever you’re craving something comforting.

The combination of pumpkin and coconut milk creates a subtle sweetness, while spices can add the perfect kick. Plus, this recipe is straightforward and quick to prepare, making it ideal for busy weeknights or cozy weekends.

Ingredients

• 2 cups pumpkin puree
• 1 can (13.5 oz) coconut milk
• 1 cup vegetable broth
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking until softened, about 5 minutes.
2. Add pumpkin puree, coconut milk, and vegetable broth to the pot. Stir well to combine.
3. Season with ginger, cumin, salt, and pepper. Bring the mixture to a simmer and let cook for 10-15 minutes.
4. Using an immersion blender, blend the soup until smooth. If you don’t have one, carefully transfer to a blender in batches.
5. Serve hot, garnished with fresh parsley and enjoy with your favorite bread on the side!

Spicy Chicken and Vegetable Broth

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This Spicy Chicken and Vegetable Broth is a delightful mix of flavors that warms you from the inside out. With tender chicken and a variety of colorful vegetables, it’s a comforting dish that’s also easy to whip up. The slow simmering process allows the spices and ingredients to meld together beautifully, creating a rich and hearty broth.

Perfect for any day, this recipe is suitable for those looking for low FODMAP options without sacrificing taste. The combination of spices adds a gentle kick, making it enjoyable for those who love a bit of heat. Plus, it’s simple enough to prepare, making it a great choice for weeknight dinners!

Ingredients

• 2 cups chicken breast, diced
• 4 cups low-sodium chicken broth
• 1 cup carrots, chopped
• 1 cup bell peppers, diced
• 1 tablespoon ginger, minced
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon turmeric
• 1 teaspoon paprika
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat garlic-infused olive oil over medium heat. Add the diced chicken and cook until browned.
2. Stir in the minced ginger, turmeric, paprika, and cumin, cooking for another minute until fragrant.
3. Add the chopped carrots and bell peppers, followed by the chicken broth. Bring the mixture to a boil.
4. Reduce the heat and let the broth simmer for about 20-25 minutes, allowing the flavors to meld and the vegetables to soften.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Zucchini and Carrot Noodle Soup

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This Zucchini and Carrot Noodle Soup is a delightful and fresh way to enjoy a low FODMAP meal. It combines the subtle flavors of zucchini and the natural sweetness of carrots to create a light, comforting dish that’s easy to prepare. The vegetable noodles add a fun twist, making it not only healthy but also visually appealing.

Creating this soup is a breeze, perfect for busy weeknights or when you just need something quick and nutritious. With simple ingredients and minimal prep time, you’ll have a delicious bowl of soup ready in no time. Let’s dive into the recipe!

Ingredients

• 2 medium zucchinis, spiralized
• 2 large carrots, sliced into thin rounds
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the sliced carrots and sauté for about 5 minutes, until they begin to soften.
2. Pour in the vegetable broth and add the dried thyme. Bring the mixture to a gentle boil.
3. Add the spiralized zucchini to the pot and cook for an additional 3-4 minutes, just until the zucchini is tender.
4. Season the soup with salt and pepper to taste. Remove from heat and ladle into bowls.
5. Garnish with fresh parsley before serving. Enjoy your warm and cozy Zucchini and Carrot Noodle Soup!

Mushroom and Spinach Soup

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Mushroom and spinach soup is a comforting dish that combines earthy flavors with a light, savory broth. This soup is not only delicious but also simple to make, making it perfect for a cozy weeknight dinner or a quick lunch. The combination of mushrooms and spinach creates a satisfying texture and a rich taste, while remaining low FODMAP for those following specific dietary guidelines.

With just a handful of ingredients, you can whip up this nourishing soup in no time. The earthy mushrooms pair beautifully with the fresh spinach, creating a dish that is both hearty and refreshing. Grab your pot and let’s get cooking!

Ingredients

• 8 oz mushrooms, sliced
• 4 cups vegetable broth (low FODMAP)
• 2 cups fresh spinach, chopped
• 1 tablespoon olive oil
• 1 teaspoon garlic-infused oil
• 1 teaspoon thyme (dried or fresh)
• Salt and pepper, to taste
• 1 tablespoon lemon juice

Instructions

1. Heat olive oil in a pot over medium heat. Add the sliced mushrooms and sauté for about 5-7 minutes until they are golden brown.
2. Stir in the garlic-infused oil and thyme, cooking for an additional minute.
3. Pour in the vegetable broth and bring to a simmer. Let it cook for about 10 minutes.
4. Add the chopped spinach and cook for another 2-3 minutes until wilted.
5. Season with salt, pepper, and lemon juice. Serve warm and enjoy!

Tomato and Basil Soup with Quinoa

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This Tomato and Basil Soup with Quinoa is a delightful blend of rich tomato flavor and fragrant basil. It’s light yet satisfying, making it a wonderful choice for a cozy dinner. The quinoa adds a nice texture and protein boost, making it a filling option that’s also low in FODMAPs.

Making this soup is straightforward and requires minimal cooking time. It’s a perfect dish for busy weeknights or lazy weekends when you’re craving something comforting without the fuss. Enjoy it on its own or paired with a slice of crusty bread for a complete meal.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped (use the green parts for low FODMAP)
• 2 cloves garlic, minced (or garlic-infused oil for low FODMAP)
• 4 cups diced tomatoes (canned or fresh)
• 2 cups vegetable broth (low FODMAP)
• 1 cup cooked quinoa
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste
• Optional: cream or plant-based alternative for drizzling

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and sauté for another minute until fragrant.
3. Stir in the diced tomatoes and vegetable broth. Bring to a simmer and cook for about 15 minutes.
4. Blend the soup using an immersion blender until smooth, or carefully transfer to a blender in batches.
5. Return the blended soup to the pot and stir in the cooked quinoa and fresh basil. Season with salt and pepper to taste.
6. Serve hot, drizzled with cream if desired, and enjoy!