Low FODMAP Cream of Tomato Soup with Grilled Cheese Croutons
Read this again: Low FODMAP Cream of Tomato Soup with Grilled Cheese Croutons and let that sink in. This is comfort food of the ultimate sort. Warm, slightly creamy tomato soup, not too rich, but tasting like the tomato soup of your childhood (I’m looking at you, Campbell’s). And grilled cheese – oozy, gooey, buttery, crispy, cheesy and crunchy – but this time cut into small squares and floated IN THE SOUP!
Low FODMAP Serving Size Info: Makes about 4 cups (960 ml); 3 servings; serving size 1 1/3 cups (315 ml)
Ingredients:
Soup:
- 2 tablespoons Low FODMAP Onion-Infused Oil, made with olive oil, or purchased equivalent
- 1 cup (64 g) chopped scallions, green parts only
- 2, 28- ounce (794 g) cans of whole, peeled tomatoes in juice
- ½ teaspoon kosher salt, plus extra
- ¼ teaspoon freshly ground black pepper, plus extra
- 1/3 cup (75 ml) lactose-free half-and-half, or heavy cream
Grilled Cheese Croutons:
- 4 slices of low FODMAP sliced bread
- ¼ cup (56 g) mayonnaise
- 2 tablespoons unsalted butter, softened
- 4- ounces (115 g) cheddar cheese, white or orange, Monterey Jack or a combo, at room temperature, sliced very thinly
Preparation:
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For the Soup: Heat oil over low-medium heat in a large Dutch-oven or heavy pot until shimmering. Add scallion greens and sauté until softened but not browned. Add tomatoes and juice and crush tomatoes with your hands (fun but messy) or squash with a potato masher. Either way go slowly and watch out for squirts! Add salt and pepper, bring to a boil, then adjust heat to a simmer, cover pot, and cook for 15 minutes. Taste and adjust seasoning. Carefully transfer to blender and purée, or purée right in the pot if you have an immersion blender. You can leave as is, or for a more classic texture, strain through a fine-meshed strainer (my recommendation) and return to pot to reheat. Add cream, heat gently, but do not boil. Keep warm.
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For the Grilled Cheese Croutons: You make the grilled cheese while the soup is cooking to save time, if you want to multitask.
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Lay your bread out on your work surface in front of you and spread a tablespoon of mayonnaise on each slice, edge to edge, covering completely.
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Place a large nonstick or cast-iron pan on the stove over low heat and add butter. Melt the butter and swirl it around the pan. Place two slices of bread in the pan, mayo side down. Divide cheese between the two pieces of bread and top with remaining bread, mayo side up. Increase heat to low-medium. Cook until bottom is golden brown, flip and continue cooking until second side is equally crispy and golden and cheese is melted.
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Pour hot soup into warm bowls. Cut sandwiches into small square “croutons”, about 1-inch (2.5 cm) across. Divide croutons amongst bowls and serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
- Scallions: The green parts of scallions 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.