Recipes | Soups

Low FODMAP Carrot Consommé

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This recipe for low FODMAP Carrot Consommé is very light and simple. All the ingredients are combined at once, simmered and strained. This clear soup makes a great starter at the beginning of a rich meal.

carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath

What Is Carrot Consommé?

This low FODMAP recipe carrot consommé was born when I was looking for a soup to serve at a Hanukkah dinner. In knew that we were going to have several courses and wanted something light, and of course, low FODMAP.

I hit the library, which means I walked downstairs and started perusing my 2000+ books. Luckily my Jewish culinary history and cuisine books are all together (other than my FODMAP and my baking books this cannot be said for categories), so it made an easy-to-find reference section.

In The New York Times Passover Cookbook, I found a soup and image that truly inspired me for a carrot consommé originally made by famed chef Charlie Trotter. It was clear and looked very light. I was a little dubious as to the flavor. It seemed so easy, with so few ingredients that I was a bit worried it would be dull. But there was only one way to find out!

vertical image of carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath

FODMAP IT!™

The original recipe contained a large amount of onions, simmered in broth, which means the water-soluble fructans would imbue the dish. Substituting leek greens is a go-to move, but they often lend a very green color to whatever they are in, and since this soup was so clear and delicate, I was concerned about that.

overhead image of carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath

Leeks To The Rescue!

Turns out, as you can see in the images, that the soup ended up being a beautifully clear, amber-orange color! The flavor from the leek greens lent enough oniony flavor to satisfy – and kept our Low FODMAP Carrot Consommé suitable even for the Elimination Phase, with no odd green color. (If you do want to see green color in a soup, check out our Low FODMAP Clam Chowder. Every time I make it, the end-result color varies as the chlorophyll content of the leeks and scallions differs from batch to batch).

Ingredients For Carrot Consommé

Ingredients for Low FODMAP Carrot Consommé on grey background

Leeks – As with all of our low FODMAP cooking, we use the green parts of the leeks only.

Whole Herbs & Spices – Note that I call for whole cloves, whole peppercorns, whole bay leaves and sprigs of thyme. Using whole herbs and spices helps the final carrot consommé look crystal clear.

Carrots – Not only do carrots contain no FODMAPs her Monash lab testing, but they are also economical!

Ginger – The fresh ginger adds a bright, unexpected flavor that melds beautifully with the other ingredients.

Celery Celery does have small low FODMAP serving sizes and using 1 stalk keeps this soup well within low FODMAP levels.

How To Make Carrot Consommé

Makin this soup couldn’t be easier! All of the ingredients are combined in a stockpot and simmered for hours. You do need the long cooking time for maximum flavor, so plan accordingly.

Here below you can see all the ingredients combined in our stockpot, ready to simmer.

Ingredients for carrot consomme in stockpot about to be simmered
Ingredients for carrot consommé in stockpot about to be simmered

Then, after 3 hours, the vegetables are nice and soft:

simmered carrot consommé about to be strained
Simmered carrot consommé about to be strained.

Don’t Forget The Cheesecloth

The only item that you might not have on hand is cheesecloth, so make sure to pick some up during your shopping trip. It is easy to find in most well-stocked supermarkets. Lining a fine-meshed strainer with cheesecloth and pouring your simmered soup ingredients through that set-up will yield the clearest final soup, such as in the images. Classic consommé is always clear, so this is a necessary step.

carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath
5 from 2 votes

Low FODMAP Carrot Consommé

This recipe for low FODMAP Carrot Consommé is very light and simple. All the ingredients are combined at once, simmered and strained. This clear soup makes a great starter at the beginning of a rich meal.

Low FODMAP Serving Size Info: Makes 10 cups (2.4 L); 8 servings

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 3 hours
Total Time: 3 hours 10 minutes
Author: Dédé Wilson

Ingredients:

  • 3 quarts (2.8 L ) water
  • 4- pounds (1.8 kg) carrots, trimmed, peeled and cut into large chunks
  • 1 cup (72 g) chopped leeks, green parts only
  • 2- inches (5 cm) fresh ginger, peeled and cut in half lengthwise
  • 5 black peppercorns
  • 2 whole cloves
  • 2 bay leaves
  • 2 sprigs fresh thyme
  • 1 celery stalk, trimmed and cut into large chunks
  • Kosher salt

Preparation:

  1. Combine all of the ingredients in a large stockpot, cover, bring to a boil over high heat, then adjust heat and simmer for 3 hours. Remove from heat, cool briefly, then carefully pour through a cheesecloth lined fine-mesh strainer into another large pot. Discard vegetables. Taste the consommé and season with salt as desired. Re-heat and serve. Consommé can also be cooled and refrigerated in an airtight conatiner for up to 3 days. Reheat on stovetop.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Appetizer, Soup
Cuisine: American

Nutrition

Calories: 97kcal | Carbohydrates: 23g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 18mg | Fiber: 7g | Sugar: 11g | Calcium: 11mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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