Low FODMAP Gazpacho Recipe

This refreshing chilled Low FODMAP Gazpacho is made with ripe tomatoes, crisp cucumber, and garlic-infused oil, and ready in just 15 minutes. The vibrant flavors meld beautifully as the soup chills, delivering a cool burst of summer in every spoonful. I love how this recipe proves you don’t need onions to achieve deep, satisfying flavor.

Why This Classic Works

Traditional Spanish gazpacho relies heavily on raw onion and garlic for its punchy flavor, which makes it a minefield for anyone on a low FODMAP diet. By swapping in green onion tops and using garlic-infused olive oil, you keep those essential savory notes without the digestive distress.

I was surprised to find that without the overpowering heat of raw onion, the natural sweetness of the tomatoes and red peppers actually shines through more clearly. The result is a cleaner, lighter soup that still feels incredibly robust and refreshing on a hot day.

Low FODMAP Gazpacho Ingredients

• 2 pounds (900g) ripe tomatoes: Roma or vine-ripened varieties work best for flavor and texture.
• 1 medium cucumber: Peeled and roughly chopped.
• 1 red bell pepper: Seeded and roughly chopped.
• 1/2 cup green onion tops: Green parts only, roughly chopped.
• 1/4 cup garlic-infused olive oil: Provides the garlic flavor without the FODMAPs.
• 2 tablespoons sherry vinegar: You can also use red wine vinegar if preferred.
• 1 teaspoon sea salt: Adjust to taste.
• 1/2 teaspoon black pepper: Freshly ground is best.
• Optional: A pinch of ground cumin or fresh basil leaves for garnish.

How To Make Low FODMAP Gazpacho

1. Prepare Vegetables: Wash all produce thoroughly. Core the tomatoes and remove the seeds from the red pepper. Peel the cucumber. Roughly chop all the vegetables into chunks that will fit easily into your blender.
2. Combine Ingredients: Place the chopped tomatoes, cucumber, red pepper, and green onion tops into a high-powered blender. Pour in the garlic-infused olive oil and vinegar, then add the salt and black pepper.
3. Blend Until Smooth: Blend on high speed for 1-2 minutes until the mixture is completely smooth and creamy. If you prefer a thinner soup, you can add a splash of cold water or tomato juice.
4. Chill Thoroughly: Transfer the soup to a large bowl or pitcher and refrigerate for at least 2 hours. This resting time is crucial for the flavors to develop and meld together.

Recipe Tips

• Use ripe produce: Since this is a raw soup, the flavor depends entirely on the quality of your vegetables. Use the reddest, ripest tomatoes you can find for the best sweetness and acidity.
• Check your oil: Make sure your garlic-infused oil is free of actual garlic pieces or sediment. The FODMAPs are in the garlic solids, not the oil itself.
• Strain for elegance: If you want a restaurant-style silky texture, press the blended soup through a fine-mesh sieve to remove skins and seeds.
• Taste after chilling: Cold temperatures can dull flavors, so taste the soup again just before serving and add a pinch more salt or a splash of vinegar if needed.

What To Serve With Gazpacho

This soup pairs beautifully with grilled protein like chicken skewers or shrimp for a light summer dinner. For a more filling meal, serve it alongside a slice of toasted sourdough spelt bread or gluten-free crostini drizzled with olive oil.

How To Store

Leftover gazpacho keeps well in an airtight container in the refrigerator for up to 3 days. I do not recommend freezing this soup, as the emulsion can break and the vegetables may become watery and grainy upon thawing.

FAQs

• Is sherry vinegar low FODMAP?
  Yes, sherry vinegar is generally considered low FODMAP in typical serving sizes (1-2 tablespoons). If you are unsure or highly sensitive, red wine vinegar is a great alternative.
• Can I use canned tomatoes?
  You can use high-quality whole peeled canned tomatoes if fresh ones aren’t in season. The flavor will be slightly different, but still delicious.
• Do I need to peel the tomatoes?
  No, a high-powered blender will pulverize the skins completely. However, if you have a standard blender, you might want to strain the soup afterwards for a smoother texture.

Nutrition

• Calories: 145
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 590mg
• Total Carbohydrate: 9g
• Protein: 2g

Low FODMAP Gazpacho

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

15

minutes

Cooking time

3

hours 

20

minutes

Total time

3

hours 

35

minutes

Smooth and refreshing Low FODMAP Gazpacho combines ripe tomatoes, crisp cucumber, and garlic-infused oil for a vibrant 15-minute meal. This chilled soup requires no cooking and brings out the best of summer produce. It is easy to prepare and perfect for a light lunch.

Ingredients

• 2 pounds (900g) ripe tomatoes, cored and chopped

• 1 medium cucumber, peeled and chopped

• 1 red bell pepper, seeded and chopped

• 1/2 cup green onion tops (green parts only), chopped

• 1/4 cup garlic-infused olive oil

• 2 tablespoons sherry vinegar (or red wine vinegar)

• 1 teaspoon sea salt

• 1/2 teaspoon black pepper

• Optional: Ground cumin or fresh basil

Directions

• Prepare Vegetables: Wash all produce. Core tomatoes, seed the pepper, and peel the cucumber. Chop everything into rough chunks.
• Combine Ingredients: Add the vegetables, green onion tops, garlic-infused oil, vinegar, salt, and pepper to a blender.
• Blend Until Smooth: Process on high speed for 1-2 minutes until creamy and smooth. Adjust consistency with a little water if needed.
• Chill Thoroughly: Pour into a container and refrigerate for at least 2 hours to let flavors develop before serving.