Recipes | Soups

Vegan No FODMAP Root Vegetable Soup

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Vegan No FODMAP Root Vegetable Soup

We know when you saw the title you thought, “What is this Vegan No FODMAP Root Vegetable Soup”?

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish

We Love No FODMAP Foods!

We hope by now you know that there are foods that contain NO FODMAPs – and carrots, parsnips and potatoes all qualify. In this recipe they come together for a silky smooth puréed soup that not only contains no FODMAPs, it is also vegan!

Monash University and FODMAP Friendly have lab tested these vegetables and the results have shown NO FODMAP content.

Some other no-FODMAP produce include strawberries, papaya, rhubarb, cucumbers, arugula, choy sum, endive leaves, breadfruit, ripe guava, navel oranges, dragon fruit, and grapes among others.

vertical image of No FODMAP Root vegetable Soup in white bowl

Educate Yourself

Study the Monash app and learn what fruits and vegetables contain no FODMAPs. It is the fine print within each entry, so it pays to read each entry fully and carefully.

Let’s Talk Potatoes

I like Yukon Gold potatoes for this soup. They are a little waxy, a little starchy and provide a perfect balance. Sometimes they are just labeled as “gold” potatoes.

If you cannot find those, use floury baking potatoes.

bowl and tureen of No FODMAP Root Vegetable Soup, garnished with sage

Choose Your Alt Milk

I love unsweetened almond milk and in my supermarkets it is easy to find brands with ingredient lists that work well with my digestion.

And being unsweetened, I can use it in sweet as well as savory recipes, which makes it versatile. You can check it our in our Chocolate Almond Milk Pudding as well as our Vegan Pot Pie, Cucumber Gazpacho and our dairy-free Pumpkin Muffins!

If you would like to use a different alt milk, you can, but keep in mind FODMAP loads as well as texture. Some alt milks are creamier and thicker in texture than others, so the ultimate texture of the soup might vary.

Also keep in mind the FODMAP content of any substitutions and make any changes to serving sizes if necessary. You can assess this by studying the Monash app (it will become your best friend) and also fully acquainting yourself with FODMAP Stacking.

No FODMAP Root Vegetable Soup in white bowl with soup tureen in background

Let’s make No FODMAP Root Vegetable Soup!

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish
5 from 2 votes

Vegan No FODMAP Root Vegetable Soup

Our Vegan No FODMAP Root Vegetable Soup combines several hearty, delicious root vegetables, all of which contain NO FODMAPs! This creamy, rich soup also happens to be vegan.

Low FODMAP Servings Size Info: Makes about 7 cups (1.7 L); 3 to 4 servings

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

  • 3 tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 1 cup (64 g) roughly chopped scallions, green parts only
  • 4 medium carrots, trimmed, peeled and cut into chunks
  • 4 medium parsnips, trimmed, peeled and cut into chunks
  • 1- pound (455 g) Yukon Gold potatoes, peeled and cut into chunks
  • 3 cups (720 ml) Low FODMAP Vegetable Broth
  • 1 cup (240 ml) munsweetened almond milk
  • Kosher salt
  • Freshly ground black pepper
  • Garnish - fresh parsley, sage, thyme or nothing at all!

Preparation:

  1. Heat oil in a large Dutch oven over low-medium heat and add the scallions. Sauté until softened then add carrots, parsnips, potatoes and broth. The broth should cover the vegetables. If it does not, add more (if you have ior top off with water. Cover and bring to a simmer and cook for about 20 minutes or until vegetables are tender when pierced with a knife.
  2. If you have an immersion blender, purée the soup right in the pot. If not, transfer the soup to a blender in batches and blend until smooth. Take care as the soup is hot; follow your blender manufacturer’s instructions.
  3. Add the almond milk and blend until smooth. Taste and adjust seasoning, which will largely depend on the flavor of the broth that you began with. Heat to desired temperature and serve. You can garnish with fresh herbs if you like, but it is not necessary. The pure, sweet, earthy flavor of the root vegetables is so fabulous unadorned, that the garnish is truly an extra. Our Vegan No FODMAP Root Vegetable Soup can be refrigerated in an airtight container for up to 3 days.

Tips

  • I LOVE using my immersion blender for this soup, right in the pot. Less clean-up and it does a great job. If you have to transfer the soup to a blender, please do take care. Follow your manufacturer's instructions for puréeing hot ingredients. You might have to "burp" the top to prevent an explosive overflow.
Course: Appetizer, Soup
Cuisine: American

Nutrition

Calories: 289kcal | Carbohydrates: 45g | Protein: 6g | Fat: 11g | Saturated Fat: 1g | Sodium: 11mg | Potassium: 468mg | Fiber: 5g | Sugar: 8g | Vitamin C: 13mg | Calcium: 34mg | Iron: 4mg

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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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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