Low FODMAP Carrot and Ginger Soup Recipe

This creamy Low FODMAP Carrot and Ginger Soup is made with garlic-infused olive oil, fresh ginger, sweet carrots, tender potatoes, and rich coconut milk. This recipe creates a silky, savory, and warming dish that is gentle on digestion. It is a comforting lunch or light dinner, perfect for a cozy winter day, and makes enough for four people.

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Low FODMAP Carrot and Ginger Soup Ingredients

• 2 tablespoons garlic-infused olive oil (ensure it has no garlic pieces)
• Green tops of 3 scallions (spring onions), thinly sliced
• 2 tablespoons fresh ginger root, peeled and finely chopped or grated
• 3 medium carrots, peeled and sliced (about 400 g total)
• 2 medium potatoes, peeled and diced (about 300 g)
• 4 cups (1 liter) low FODMAP vegetable or chicken stock (check labels for no onion or garlic)
• 1/2 cup (120 ml) canned coconut milk, stirred
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon ground turmeric (optional, for color)
• Salt, to taste
• Freshly ground black pepper, to taste

Optional Toppings:

• Lactose-free plain yogurt
• Extra sliced scallion greens
• Chopped fresh parsley or cilantro
• Toasted pumpkin seeds

How To Make Low FODMAP Carrot and Ginger Soup

1. Warm the oil: Place a large pot over medium heat. Add the garlic-infused olive oil. Once the oil is warm, add the sliced scallion greens and the grated ginger.
2. Sauté the aromatics: Cook the scallion greens and ginger for 2–3 minutes. Stir them often until they smell fragrant. Watch closely to ensure they do not burn.
3. Add the vegetables: Place the sliced carrots and diced potatoes into the pot. Add the turmeric (if using), a pinch of salt, and a little black pepper. Stir well to coat the vegetables in the oil and spices.
4. Simmer the soup: Pour the low FODMAP stock into the pot. Increase the heat to bring the mixture to a boil, then immediately reduce the heat to a gentle simmer.
5. Cook until soft: Cover the pot with a lid, leaving it slightly open to let steam escape. Simmer for about 20 minutes. The soup is ready when the carrots and potatoes are very soft when pierced with a fork.
6. Blend the soup: Turn off the heat. Use an immersion blender to puree the soup directly in the pot until it is very smooth. If you use a standard blender, let the soup cool slightly first and blend in batches.
7. Make it creamy: If you used a standard blender, return the soup to the pot on low heat. Stir in the canned coconut milk and fresh lemon juice. Taste the soup and add more salt or pepper if needed.
8. Garnish and serve: Warm the soup gently for 2–3 minutes, but do not let it boil. Serve hot with a dollop of lactose-free yogurt, fresh herbs, or pumpkin seeds.

Recipe Tips

• Why Garlic-Infused Oil Works: Garlic cloves contain fructans, which trigger FODMAP symptoms. However, fructans are not soluble in oil. Using strained garlic oil gives you the flavor without the tummy trouble.
• Stick to Green Tops: Only use the green parts of the scallions (spring onions). The white bulbs contain high levels of fructans and should be avoided on a strict low FODMAP diet.
• Potatoes for Texture: The potatoes in this recipe act as a natural thickener. They make the soup creamy and satisfying without needing any flour or heavy dairy cream.
• Coconut Milk Serving Size: Canned coconut milk is low FODMAP at small serving sizes (about 1/4 cup per person). This recipe uses 1/2 cup total for 4 servings, keeping it well within safe limits.

What To Serve Carrot and Ginger Soup

This soup is a light meal on its own, but you can make it heartier with the right sides. Serve it with a slice of toasted low FODMAP sourdough bread or gluten-free crackers for dipping. For a bigger meal, pair it with a simple grilled chicken breast or a fresh quinoa salad with cucumber and feta cheese. Rice cakes are also a nice, crunchy side option.

How To Store Carrot and Ginger Soup Leftovers

• Refrigerate: Let the soup cool completely. Store it in an airtight container in the refrigerator for up to 4 days.
• Freeze: This soup freezes well. Place it in a freezer-safe container and freeze for up to 3 months. When reheating, the coconut milk may separate slightly, so stir well or blend it briefly to bring the texture back.

Low FODMAP Carrot and Ginger Soup Nutrition Facts

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

• Calories: 210 kcal
• Total Fat: 11g
• Saturated Fat: 6g
• Cholesterol: 0mg
• Sodium: 450mg
• Total Carbohydrate: 26g
• Dietary Fiber: 5g
• Sugars: 6g
• Protein: 4g

Frequently Asked Questions

• Is store-bought vegetable stock low FODMAP? Most store-bought stocks contain onion and garlic powder. You must read the label carefully to ensure it is safe. Look for brands specifically labeled “Low FODMAP” or make your own at home.
• Can I use light coconut milk? Yes, you can use light canned coconut milk. The soup will still taste delicious, but the texture will be slightly less creamy and rich than if you used full-fat milk.
• Can I skip the potatoes? If you skip the potatoes, the soup will be much thinner. If you need to remove them, you might want to use less stock or add more carrots to maintain a good consistency.
• Is ginger safe for sensitive stomachs? Yes, ginger is excellent for digestion. It is naturally low FODMAP and is often used to help settle stomachs and reduce nausea.

Try More Recipes:

• Low FODMAP Butternut Squash Soup Recipe
• Low FODMAP Black Bean Soup Recipe 
• Low FODMAP Beef Stew Recipe