Vegan No FODMAP Root Vegetable Soup
We know when you saw the title you thought, “What is this Vegan No FODMAP Root Vegetable Soup”?
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.
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.
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.
Let’s make No FODMAP Root Vegetable Soup!
And if you are looking for a light-textured soup, perfect as a starter to a larger meal, check out our low FODMAP Carrot Consommé.
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
- 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) unsweetened almond milk
- Kosher salt
- Freshly ground black pepper
- Garnish – fresh parsley, sage, thyme or nothing at all!
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.
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.
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.
Dédé’s Quick Recipe Tips Video
- 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.
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.
Tell Us What You Think
14 comments for “Vegan No FODMAP Root Vegetable Soup”
Wow! How can such a simple recipe with such humble ingredients be so delicious, comforting and satisfying !?! I made a batch of this when suffering from a flare up over the holidays. So soothing and it took me back to my favourite soup from childhood, leek and potato, despite not containing any leeks or celery as my mom used! I think I’ll try mixing up the veggies while maintaining these ratios – leek tops instead of scallions, or sweet potatoes or kabocha squash instead of carrot – keeping in mind safe serves 😉
I skipped the garlic oil and used lactose free cow’s milk, and I used 225g carrot and 450g parsnip – I always look up average weights and convert them for vegetables because I find the size so variable – I have carrots in my fridge right now that weigh 225g + !!! I topped with chive and fresh parsley. Excellent with sourdough broiled with herbs, butter and mozzarella or parmesan toasted to crispy perfection.
As a side note, Yukon Gold are the kings of the potato world, in my opinion. So creamy, so rich, so flavourful! I wish every potato was a Yukon Gold. I wouldn’t even let my mom buy white potatoes, as a kid!
Thanks for another wonderful recipe!
Heather! You are the kind of cook we love around here! Kudos for you making this your own with keen FODMAP knowledge re: additions and substitutions. You also like this pumpkin soup, too. Thank you for being part of our community.
Thanks Dede! That looks amazing! I’m heading to my monthly menu plan now to see what I can swap to try out that pumpkin soup recipe 🙂 I stocked up on Kabocha squash while they were in season so I will probably use them in place of the canned pumpkin so I can “spend” my oligos on more toast 😛
Glad I pointed it out. I am going to email you with a question re: meal planning.
So glad you asked about lactose free milk. I was going to ask that exact question. How sweet was it though? I find lactose free milk a tad sweet but for coffee, it’s ok.
It is a tad sweet but I still find that it works in this recipe.
Love this soup! Made it once following the recipe, and then once adding in a little sweet potato and a small amount of chickpeas I had leftover from making hummus (both within safe limits), and substituting cream (lactose-free if needed) for the almond milk (trying to use what I have on hand).
FANTASTIC! Sounds delish. We all have to use what we have these days!
Do you think chicken broth would be a suitable replacement, or would it be too overpowering?
Low FODMAP Chicken Stock would work well.
Is this soup freezer friendly?
It might separate. Best way to bring it back to life is with an immersion blender or high speed blender like a Vitamix.
I just made it, I didn’t have vegetable broth so I ended up using the low fodmap chicken broth I made earlier today.
I have plenty for leftovers, I’m looking forward to experimenting with this soup it was really good.
Oh so glad you liked it. Great non-vegan tweaks to suit your tastebuds! Homemade stocks and broths are the best!