Low FODMAP Roasted Carrot Tahini Soup
We are big soup fans around here, and when they are easy it's even better! Most of the work for this Low FODMAP Roasted Carrot Tahini Soup takes place in the oven, and then a quick buzz in the blender. Roasting the carrots in a high heat oven caramelizes the sugars and gives this soup a richness and depth of flavor that you would not get otherwise.
I do know people who take a shortcut and boil the carrots, but I encourage you to try the roasting. The tahini and spices are unexpected, and this soup will warm you up on a cold day. It also happens to be vegan.
Low FODMAP Serving Size Info: Makes about 6 cups (1.4 L); 4 servings (1 ½ cups/350 ml each)
Ingredients:
- 1 ½ pounds (680 g) trimmed carrots, peeled, cut into small chunks
- ½ cup (32 g) roughly chopped scallions, green parts only
- ¼ cup (15 g) roughly chopped leek bulb
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil, purchased or homemade
- Kosher salt
- Freshly ground black pepper
- 4 cups (960 ml) low FODMAP Vegetable Broth, purchased or homemade, divided
- ½ cup (120 ml) well-stirred coconut milk or coconut cream
- ⅓ cup (75 ml) well-stirred tahini, such as Soom brand
- ¼ teaspoon ground coriander
- ¼ teaspoon curry powder
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground cardamom
- ⅛ teaspoon ground turmeric
- 1 tablespoon lime juice
- Raw or toasted hulled pumpkin seeds, optional
Preparation:
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Position rack in middle of oven. Preheat the oven to 400°F (200°C).
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Toss the carrots, scallion greens, leek bulb, and olive oil together in a bowl. Season well with salt and pepper and toss to coat. Spread mixture evenly onto a half-sheet pan.
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Roast for about 20 to 25 minutes, or just until vegetables are beginning to caramelize, but take care not to burn.
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Place half of the broth in a large blender carafe (you can do that by eye) along with half of the vegetables and purée until smooth. Scrape into a pot. Purée remaining vegetables and broth, along with the tahini, spices, and coconut milk; scrape into the saucepan. Whisk in lime juice and season with salt and pepper.
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Heat over low-medium heat until it comes to the desired temperature. Ladle soup into bowls, garnish with pumpkin seeds if using, and serve! Soup can be refrigerated in an airtight container for up to 3 days.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is unclear. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. But they do not give any information about what FODMAP(s) appear at that point in time.
• Chilli, red powdered: This chile powder lab tested by Monash University is New Mexico chile powder. It is low FODMAP in 2 g portions, but reaches “Moderate” at 3 g.
• Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements: Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts. UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g). Canned coconut milk (full fat) is Green Light low FODMAP at ¼ cup or 60 g. They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g). Monash University low FODMAP servings of light canned coconut milk are 1/4 cup (60 g). Max serve is 500 g, but that is just because it is the most they tested. FODMAP Friendly initially gave coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested. Their next batches tested suggested a 1/3 cup serving, since updated to 1/4 cup or 62.5 ml; a max low FODMAP serving size is 1 1/4 cups (312.5 ml). FODMAP content obviously varies greatly depending on the coconut used and type of processing.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g.
• Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts.
• Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about 1/3 cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Tahini: Both Monash University and FODMAP Friendly have lab tested tahini for FODMAPs. Per Monash testing: Hulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP ¾ cup (184 g); High FODMAP 1 cup (217 g). Unhulled tahini: Low FODMAP 2 tablespoons (30 g); Moderate FODMAP 2/5 cup (103 g); High FODMAP ½ cup (119 g). FODMAP Friendly lab testing puts a low FODMAP serving of tahini at 1 ½ tablespoons (19 g. We are guessing this was an unhulled product, but no information is given.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.