Recipes | Soups

Low FODMAP Carrot-Ginger Soup

GFVEGEZ

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This recipe, along with the Salmon with Basil-Caper Pesto and Orange Chicken and Broccoli Bowl recipe, comes from The 28-Day Plan for IBS Relief, a book brought to us by RDs Audrey Inouye and Lauren Renlund.

Carrot Ginger Soup

Make sure to read our interview with them both, where you can learn much more about these low FODMAP dietitians, as well as more about the book.

This recipe for a creamy low FODMAP carrot soup uses their vegetable broth, which we do not have the recipe for – so get the book! Or, you can also use our Low FODMAP Vegetable Broth or a purchased equivalent.

If you want to top the soup with vegan yogurt, just make sure it is low FODMAP as well and watch out for fillers such as inulin or other high FODMAP ingredients.

Published with permission. The 28-Day Plan for IBS Relief, by Audrey Inouye and Lauren Renlund. Rockridge Press 2019.

From the Authors: Carrot-ginger is a classic soup that’s bursting with flavor. To make it low- FODMAP, we have replaced the onion with fennel bulb, limited the amount of celery, and used our homemade Nourishing Vegetable Broth (page 178 in the book). Adding a dollop of a low-FODMAP vegan yogurt on top provides a nice contrast to the spicy ginger.

Carrot Ginger Soup

Be sure to check out their other two recipes on our site here:
Carrot Ginger Soup
4.84 from 6 votes

Low FODMAP Carrot-Ginger Soup

This recipe for a creamy low FODMAP carrot soup uses their vegetable broth, which we do not have the recipe for – so get the book! Or, you can also use our Low FODMAP Vegetable Broth or a purchased equivalent.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Audrey Inouye and Lauren Renlund

Ingredients:

  • 1 teaspoon extra-virgin olive oil or butter
  • ½ cup coarsely chopped fennel bulb
  • 1 medium celery stalk, coarsely chopped
  • 2 tablespoons grated peeled fresh ginger, plus more as needed
  • 6 cups Nourishing Vegetable Broth, from the book or use our Low FODMAP Vegetable Broth
  • 6 medium carrots, peeled and coarsely chopped
  • 2 medium yellow potatoes, coarsely chopped
  • 1/4 teaspoon freshly ground black pepper plus more as needed
  • ¼ teaspoon salt plus more as needed (optional)
  • 1/2 cup vegan yogurt, optional

Preparation:

  1. In a large pot, heat the oil over medium-high heat. Add the fennel and celery, and sauté for 5 minutes, or until softened. Reduce the heat to medium. Add the ginger, and cook, stirring constantly, for 2 minutes.
  2. Add the broth, carrots, potatoes, pepper, and salt (if using). Bring to a boil. Cover, reduce the heat to a simmer, and cook for 15 to 20 minutes, or until the potatoes and carrots are fork-tender.
  3. Using an immersion blender or a food processor, purée the soup. Taste, and season with more grated ginger, salt, or pepper, if desired. Serve with extra pepper and a dollop of yogurt (if using) on top.

Tips

  • The smaller you chop the carrots and potatoes, the faster the soup will cook.
  • Carrots and yellow potatoes are free of FODMAPs, so they are good vegetables to fill up on.
Course: Appetizer, Soup
Cuisine: American

Nutrition

Calories: 69kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Sodium: 73mg | Fiber: 2g | Sugar: 3g

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.