This hearty Low FODMAP Vegetable Soup is made with garlic-infused olive oil, tender carrots, parsnips, potatoes, and a savory blend of dried herbs. The result is a comforting, nutrient-rich side dish or light lunch that is gentle on the stomach. It is a perfect easy weeknight dinner for cooler weather.

Jump to Recipe

Low FODMAP Vegetable Soup Ingredients

1 tbsp garlic-infused olive oil
1 carrot, sliced
2 celery stalks, finely chopped
1 parsnip, diced
1 cup diced zucchini
1 medium white potato, peeled and diced
2 green scallions (green parts only), sliced
1 tsp dried thyme
1/2 tsp dried basil
1/2 tsp dried oregano
4 cups low FODMAP vegetable broth
1 cup water
Salt and black pepper, to taste
Optional: Fresh parsley for garnish

How To Make Low FODMAP Vegetable Soup

Sauté the root vegetables: Heat the garlic-infused oil in a large pot over medium heat. Add the carrot, celery, parsnip, potato, and scallion greens. Cook these for 5 minutes, stirring often to prevent sticking.
Season the base: Stir in the dried thyme, dried basil, dried oregano, salt, and pepper. Mix well so the herbs become fragrant and coat the vegetables.
Simmer the soup: Pour in the vegetable broth and water. Bring the mixture to a gentle boil, then lower the heat to maintain a simmer.
Cook until tender: Let the soup cook for 20 to 25 minutes. All the vegetables should be soft and tender.
Add the zucchini: Stir in the diced zucchini during the last 10 minutes of cooking. This prevents it from becoming mushy. Taste the soup and add more salt or pepper if needed before serving warm.

Recipe Tips

Add Zucchini Last: Zucchini cooks much faster than root vegetables like carrots and parsnips. Adding it in the final 10 minutes ensures it stays firm and adds a nice texture rather than dissolving into the broth.
Garlic-Infused Oil: To get a savory garlic flavor without the digestive upset, stick to garlic-infused oil. The FODMAPs (carbohydrates) in garlic are not soluble in oil, making it safe for IBS sufferers.+1
Watch Portion Sizes: While these vegetables are generally safe, stacking too many can sometimes cause issues. Stick to the serving sizes suggested (like the limit on celery and zucchini) if you are in the strict elimination phase.
Customize Your Broth: Store-bought vegetable broth often hides high-FODMAP ingredients like onions or garlic. Always check the label or make your own quick broth at home to be safe.

What To Serve Low FODMAP Vegetable Soup

This light soup pairs beautifully with a slice of toasted sourdough bread (which is generally low FODMAP) or gluten-free crackers. For a more filling meal, serve it alongside a grilled chicken breast or a simple piece of baked fish. A side of quinoa or brown rice can also be stirred directly into the soup for added fiber and bulk.

How To Store Low FODMAP Vegetable Soup Leftovers

Refrigerate: Let the soup cool completely, then store it in an airtight container in the refrigerator for up to 4 days.
Freeze: This soup freezes well. Pour cooled soup into freezer-safe bags or containers and freeze for up to 3 months. Note that the zucchini may be slightly softer upon reheating.

Low FODMAP Vegetable Soup Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 115 kcal
Total Fat: 4g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 650mg
Total Carbohydrate: 18g
Dietary Fiber: 4g
Sugars: 5g
Protein: 2g

Frequently Asked Questions

Can I use other vegetables? Yes, you can swap in other low FODMAP vegetables. Green beans, chard, or spinach are great additions. Just be sure to check the safe serving sizes for each new ingredient.
Why use only the green parts of scallions? The white bulbs of scallions (green onions) contain high levels of fructans, which trigger IBS symptoms. The green tops provide a similar onion flavor but are low in FODMAPs and safe to eat.
Is this soup vegan? Yes, this recipe is 100% plant-based and vegan, assuming you use a vegetable broth that does not contain animal products.
Do I have to peel the potato? Peeling is optional. Leaving the skin on adds more fiber and texture, but peeling it creates a creamier consistency in the broth. Just make sure to scrub the skin well if you leave it on.

Try More Recipes: