This creamy, smoky Low FODMAP Roasted Red Pepper Soup is made with fresh bell peppers, garlic-infused oil, and smoked paprika, ready in just under an hour. Watching the charred skins slip off reveals the sweet, tender flesh that creates a velvety base without any bloat. I make this whenever I need comfort without the consequences.
Jump to RecipeWhy This Version Works
Most soups rely heavily on onions and garlic for flavor, which makes navigating the produce aisle frustrating for anyone with sensitivities. I discovered that roasting carrots alongside the peppers adds a necessary sweetness and body that mimics cooked onions perfectly without triggering symptoms.
Using garlic-infused oil instead of solid garlic cloves keeps the flavor robust while staying compliant. It was a relief to realize I didn’t have to sacrifice that savory punch just to keep my stomach happy.
Low FODMAP Roasted Red Pepper Soup Ingredients
- 4 large red bell peppers, halved and seeded
- 2 medium carrots, peeled and chopped
- 2 tbsp garlic-infused olive oil
- 4 cups low FODMAP vegetable broth (ensure no onion/garlic in ingredients)
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 cup coconut milk (canned) or lactose-free cream
- Salt and black pepper to taste
- Fresh basil or chives (green tops only) for garnish
How To Make Low FODMAP Roasted Red Pepper Soup
- Roast Vegetables: Preheat your oven to 400°F (200°C). Place the halved peppers (skin side up) and chopped carrots on a baking sheet, drizzle with a little oil, and roast for 30-35 minutes until the pepper skins are blistered and charred.
- Steam Peppers: Transfer the hot peppers immediately to a heat-safe bowl and cover tightly with plastic wrap or a plate for 10 minutes to steam, then peel off and discard the charred skins.
- Simmer Base: Roughly chop the roasted peppers and place them in a large pot with the roasted carrots, garlic-infused oil, broth, paprika, and cumin; bring to a boil and simmer gently for 15 minutes.
- Blend Smooth: Transfer the mixture to a blender (carefully!) or use an immersion blender directly in the pot to puree until completely smooth, then stir in the coconut milk and season generously with salt and pepper.
Recipe Tips
- Check the broth: Many store-bought vegetable broths contain hidden onion or garlic powder, so always buy a certified low FODMAP brand or make your own simple stock at home.
- Don’t skip steaming: Letting the peppers steam in a covered bowl makes removing the tough skins effortless and results in a much smoother, creamier soup texture.
- Adjust richness: If you prefer a lighter soup, you can reduce the coconut milk amount or skip it entirely for a more intense, sharp pepper flavor.
What To Serve With Roasted Red Pepper Soup
Serve this soup with a slice of toasted gluten-free sourdough or a grilled cheese sandwich made with cheddar and gluten-free bread. A simple green salad with a lemon vinaigrette also cuts through the richness nicely and adds a fresh crunch.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup freezes beautifully for up to 3 months; just thaw it overnight in the fridge before reheating gently on the stove.
FAQs
- Can I use jarred roasted peppers? Yes, ensure they are packed in brine or oil without added garlic or high fructose corn syrup; drain them well before using to avoid excess sodium.
- Is red pepper low FODMAP? Red bell peppers are generally low FODMAP in generous serving sizes (unlike green peppers), making them an excellent base for gut-friendly recipes.
- What if I don’t have garlic oil? You can sauté the green tops of spring onions (scallions) in regular olive oil at the start of cooking to get a similar savory onion-garlic flavor profile.
Nutrition
- Calories: 210
- Total Fat: 14g
- Saturated Fat: 6g
- Cholesterol: 0mg
- Sodium: 650mg
- Total Carbohydrate: 18g
- Protein: 3g
Try More Recipes:
- Low FODMAP Roasted Red Pepper Soup Recipe
- Low FODMAP Lasagna Soup Recipe
- Low FODMAP Hot and Sour Soup Recipe
Low FODMAP Roasted Red Pepper Soup
4
servings15
minutes40
minutes55
minutesCreamy Low FODMAP Roasted Red Pepper Soup with sweet carrots and smoked paprika comes together in under an hour for a comforting lunch. Roasted red peppers provide a rich, velvety texture without needing heavy cream. It is the perfect cozy meal for sensitive stomachs.
Ingredients
4 large red bell peppers, halved and seeded
2 medium carrots, peeled and chopped
2 tbsp garlic-infused olive oil
4 cups low FODMAP vegetable broth (ensure no onion/garlic in ingredients)
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 cup coconut milk (canned) or lactose-free cream
Salt and black pepper to taste
Fresh basil or chives (green tops only) for garnish
Directions
- Roast Vegetables: Preheat your oven to 400°F (200°C). Place the halved peppers (skin side up) and chopped carrots on a baking sheet, drizzle with a little oil, and roast for 30-35 minutes until the pepper skins are blistered and charred.
- Steam Peppers: Transfer the hot peppers immediately to a heat-safe bowl and cover tightly with plastic wrap or a plate for 10 minutes to steam, then peel off and discard the charred skins.
- Simmer Base: Roughly chop the roasted peppers and place them in a large pot with the roasted carrots, garlic-infused oil, broth, paprika, and cumin; bring to a boil and simmer gently for 15 minutes.
- Blend Smooth: Transfer the mixture to a blender (carefully!) or use an immersion blender directly in the pot to puree until completely smooth, then stir in the coconut milk and season generously with salt and pepper.
