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Carrot Ginger Soup

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.

Course: Appetizer, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 8 Servings
Calories: 69 kcal
Author: Audrey Inouye and Lauren Renlund


  • 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


  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.



  • 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.
Nutrition Facts
Low FODMAP Carrot-Ginger Soup
Amount Per Serving
Calories 69 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 73mg3%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 3g3%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.