The FODMAP Talk's Easy Peasy Low FODMAP Tomato Soup

The FODMAP Talk's Easy Peasy Low FODMAP Tomato Soup

It's always useful to have the convenience of ready-to-eat meals sitting in the pantry, but when the sound of a hearty, home-cooked meal calls, it really is nice to give your tummy some authentic love.

This easy-to-make, hearty & warming vegetarian low FODMAP tomato soup recipe from The FODMAP Talk is perfect for the remaining cold winter here in Oz. Like most soups, this tomato soup freezes really well, and it's oh so nourishing for the soul and the body.

Read on for Dorit's deliciously tomatoey low FODMAP soup recipe:


Up to 15g celery (1/3 medium stalk/7cm is low FODMAP)

2 red peppers

2 large tomatoes

250g fresh spinach

1.5 cups uncooked rice

2 jars of passata

2.5 litters boiling water

1 heaped teaspoon low FODMAP vegetarian stock powder

1 heaped teaspoon turmeric

1 heaped teaspoon sweet paprika

Optional: 5 coriander seeds

1 teaspoon garlic infused oil, such as Cobram Estate Garlic Infused Olive Oil.

Salt and pepper to taste

Serve with 1 tbl grated Parmesan cheese on top


Cut up the celery and peppers and add to the pot with one teaspoon of garlic infused olive oil. Cook while stirring regularly for 5 minutes or until the veggies are soft. Add the cut-up tomatoes and stir. After 2 minutes add the spinach and stir as the leaves wilt down.

In a heat-proof cup mix the stock powder with boiling water, then add to the pot. Add the spices and season well. Lastly, wash the uncooked rice under cold running water and add to the pot. Mix well.

Cook the soup for about 40-45 minutes.

Once served, add grated cheese and enjoy!

Recipe credit: The FODMAP Talk: Check out The FODMAP Talk for heaps more low FODMAP recipes, food finds, and FODMAP news.



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