When it comes to navigating a diet that’s free from high-FODMAP ingredients, mealtime can sometimes feel like a challenge. But fear not! Soups are a great way to get a nutritious and delicious meal on the table without sacrificing flavor or texture. In this article, we’ll be sharing 18 mouth-watering low FODMAP soup recipes that are sure to please even the pickiest of eaters.
From classic comfort soups like creamy carrot and ginger, to lighter and fresher options like cucumber and mint, there’s something for everyone in our list. And the best part? Each recipe has been carefully crafted to exclude high-FODMAP ingredients, making it perfect for those who need to stick to a low FODMAP diet.
Whether you’re looking for a hearty and warming bowl of beef and vegetable soup or a light and refreshing cup of green pea and mint, we’ve got you covered. So grab your apron, get cooking, and let’s dive into the world of low FODMAP soups!
Creamy Carrot and Ginger Soup
A comforting and flavorful soup that combines the sweetness of carrots with the warmth of ginger, perfect for a cozy evening or a quick lunch.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3-4 medium carrots, peeled and chopped
– 2 inches fresh ginger, peeled and grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add chopped carrots and grated ginger; cook for an additional 2-3 minutes.
3. Pour in broth and bring mixture to a boil. Reduce heat and simmer for 20-25 minutes or until carrots are tender.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. Stir in heavy cream or half-and-half; season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or chives if desired.
Cooking Time: 25-30 minutes
Classic Chicken and Rice Soup
A comforting and familiar favorite, this classic chicken and rice soup is a staple of home cooking. With its tender chicken, fluffy rice, and rich broth, it’s the perfect remedy for a cold winter day or a pick-me-up any time of year.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups uncooked white rice
– 4 cups chicken broth
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the onion and garlic in a little bit of oil until softened.
2. Add the chicken, rice, broth, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the rice is tender and the chicken is cooked through.
3. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Hearty Beef and Vegetable Soup
Warm up with this comforting soup that’s packed with tender beef, flavorful vegetables, and aromatic spices. Perfect for a chilly evening or as a satisfying lunch option.
Ingredients:
– 1 pound beef stew meat (chuck or round)
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 2 medium potatoes, peeled and chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 4 cups beef broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef over medium-high heat. Remove from pot.
2. Add chopped onion, carrots, celery, and garlic; cook until vegetables are tender, about 5 minutes.
3. Add potatoes, diced tomatoes, beef broth, thyme, salt, and pepper. Stir to combine.
4. Return browned beef to the pot. Bring soup to a boil, then reduce heat and simmer for 1 hour or until beef is tender.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 1 hour
Spicy Tomato and Basil Soup
This refreshing soup combines the sweetness of tomatoes with the brightness of basil and a kick of heat from red pepper flakes. Perfect for a light and satisfying meal or as a starter for your next dinner party.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 2 cups fresh tomatoes, diced (or 1 can of crushed tomatoes)
– 1/2 cup chicken broth
– 1/4 cup heavy cream
– 1 tablespoon tomato paste
– 1 teaspoon red pepper flakes
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add tomatoes, broth, heavy cream, tomato paste, and red pepper flakes. Stir to combine.
3. Bring soup to a simmer and cook for 15-20 minutes or until flavors have melded together.
4. Stir in basil and season with salt and pepper to taste.
5. Serve hot, garnished with additional basil if desired.
Cooking Time: 20-25 minutes
Roasted Pumpkin and Sage Soup
This autumnal soup is a perfect blend of sweet roasted pumpkin and savory sage, sure to cozy up any fall evening.
Ingredients:
– 1 small sugar pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1/4 cup chicken broth
– 1/2 cup heavy cream
– 2 tablespoons chopped fresh sage
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes or until tender.
3. In a large pot, sauté chopped onion and minced garlic in a little oil until softened.
4. Add roasted pumpkin, chicken broth, and heavy cream to the pot. Bring to a simmer.
5. Stir in chopped sage and season with salt and pepper to taste.
6. Simmer for 10-15 minutes or until heated through.
7. Serve warm, garnished with additional sage leaves if desired.
Cooking Time: 45-50 minutes
Light and Fresh Cucumber Soup
This refreshing soup is perfect for hot summer days when you need a cooling treat. With its light and airy texture, it’s also an excellent choice for a quick and easy lunch or dinner.
Ingredients:
– 2 large cucumbers, peeled and chopped
– 1/4 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1 clove garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cups chicken or vegetable broth
Instructions:
1. In a blender or food processor, combine cucumbers, yogurt, lemon juice, garlic, salt, and pepper.
2. Blend until smooth and creamy.
3. Add the broth and blend until well combined.
4. Taste and adjust seasoning as needed.
5. Chill in the refrigerator for at least 30 minutes to allow flavors to meld together.
Cooking Time: None required! This soup is best served chilled, so you can prepare it in advance and store it in the fridge for up to 24 hours.
Savory Spinach and Quinoa Soup
Warm up with this nourishing and flavorful soup that combines the nutty goodness of quinoa with the nutritional powerhouse of spinach. This hearty soup is perfect for a chilly evening or as a healthy lunch option.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the quinoa, water or broth, thyme, salt, and pepper. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the quinoa is tender.
4. Stir in the fresh spinach leaves and cook until wilted, about 2-3 minutes.
5. Serve hot, garnished with additional thyme if desired.
Cooking Time: 25-30 minutes
Comforting Turkey and Sweet Potato Soup
Warm up with this creamy and comforting soup, perfect for a chilly day or a cozy night in. This recipe combines the flavors of roasted turkey, sweet potatoes, and aromatic spices to create a delightful and satisfying meal.
Ingredients:
– 1 pound cooked turkey breast or thighs
– 2 large sweet potatoes, peeled and diced
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 1 cup heavy cream or half-and-half
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, melt butter over medium heat.
2. Add onion and garlic; cook until softened, about 5 minutes.
3. Add diced sweet potatoes, chicken broth, and cooked turkey.
4. Bring mixture to a boil, then reduce heat and simmer for 20-25 minutes, or until sweet potatoes are tender.
5. Use an immersion blender (or transfer soup to a blender in batches) to puree the soup until smooth.
6. Stir in heavy cream or half-and-half; season with thyme, salt, and pepper to taste.
Cooking Time: 30-40 minutes
Zesty Lemon and Herb Chicken Soup
This vibrant soup is a perfect blend of tangy lemon, savory herbs, and tender chicken, making it a delightful treat for any meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 lemons, juiced (about 2 tbsp)
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 1 large onion, diced
– 4 cups low-sodium chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion and garlic in a little olive oil until softened.
2. Add the chicken, lemon juice, parsley, dill, thyme, salt, and pepper. Cook until the chicken is browned on all sides.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
5. Taste and adjust seasoning as needed.
Cooking Time: 25 minutes
Rich and Creamy Broccoli Soup
Transform humble broccoli into a rich and indulgent soup that’s sure to please even the pickiest of eaters. This recipe combines the natural sweetness of blanched broccoli with the creaminess of Greek yogurt and cheddar cheese.
Ingredients:
– 2 tablespoons butter
– 1 onion, chopped
– 3 cups broccoli florets
– 4 cups chicken broth
– 1/2 cup heavy cream
– 1/2 cup Greek yogurt
– 1/2 cup shredded cheddar cheese
– Salt and pepper to taste
Instructions:
1. Melt butter in a large pot over medium heat. Add chopped onion and cook until softened, about 3-4 minutes.
2. Add broccoli florets and chicken broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until broccoli is tender.
3. Use an immersion blender (or transfer soup to a blender in batches) to puree the mixture until smooth.
4. Stir in heavy cream, Greek yogurt, and shredded cheddar cheese until well combined. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs or croutons if desired.
Cooking Time: 25-30 minutes
Simple Butternut Squash Soup
Simple Butternut Squash Soup Recipe
This comforting soup is a perfect blend of sweet and savory flavors, made with just a few ingredients and easy to prepare. It’s a great way to warm up on a chilly day or as a healthy addition to your meal routine.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, drizzle with olive oil, and roast for 45 minutes, or until tender.
4. Scoop the cooked squash flesh into a blender or food processor.
5. Add chopped onion, garlic, vegetable broth, and salt to taste. Blend until smooth.
6. If desired, stir in heavy cream and adjust seasoning as needed.
7. Serve hot, garnished with chopped herbs or a dollop of sour cream (optional).
Cooking Time: 1 hour 15 minutes
Refreshing Green Pea and Mint Soup
This vibrant soup is a perfect blend of sweet peas and refreshing mint, ideal for hot summer days. It’s light, easy to make, and packed with nutrients.
Ingredients:
– 1 cup fresh green peas
– 2 cups chicken or vegetable broth
– 1/4 cup fresh mint leaves
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the peas, broth, and mint leaves. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the peas are tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, let it cool and blend in a blender.
5. Season with salt and pepper to taste.
6. Serve warm or chilled, garnished with additional mint leaves if desired.
Cooking Time: 20-25 minutes
Warming Lentil and Kale Soup
A hearty, comforting soup that’s perfect for a chilly day. This recipe combines the nutty flavor of lentils with the earthy sweetness of kale.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, water, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the chopped kale and continue to simmer for an additional 10-15 minutes or until the greens have wilted.
5. Serve hot, garnished with crusty bread if desired.
Cooking Time: 45-60 minutes
Flavorful Fish and Fennel Soup
This hearty soup combines the delicate flavor of fish with the anise-like sweetness of fennel, creating a rich and satisfying meal. Perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 pound whitefish fillets (such as cod or tilapia), cut into 1-inch pieces
– 2 medium bulbs of fennel, sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 cups fish stock or chicken broth
– 1 cup heavy cream (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, fennel, thyme, paprika, salt, and pepper. Cook for an additional 2-3 minutes.
3. Add fish pieces and cook until opaque and flaky, about 3-4 minutes.
4. Pour in stock and bring to a simmer.
5. Reduce heat and let soup cook for 10-12 minutes or until the flavors have melded together.
6. Stir in heavy cream (if using) and serve hot.
Cooking Time: 20-25 minutes
Easy Egg Drop Soup
A classic Chinese soup that’s simple to make and perfect for any meal or snack. This recipe yields a creamy, savory broth with tender eggs and a hint of sesame oil.
Ingredients:
– 2 cups chicken broth
– 1/4 cup water
– 2 large egg yolks
– 1 tablespoon cornstarch
– 1 teaspoon sesame oil
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, combine chicken broth and water. Bring to a boil over high heat.
2. Reduce the heat to low and whisk in the egg yolks until well combined.
3. Add cornstarch and whisk until smooth.
4. Cook for 5 minutes or until the soup thickens slightly.
5. Stir in sesame oil and season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Aromatic Coconut and Lemongrass Soup
This refreshing soup is a perfect blend of creamy coconut milk and the zesty flavor of lemongrass, ideal for warm weather or anytime you need a soothing pick-me-up.
Ingredients:
– 1 cup coconut milk
– 2 cups vegetable broth
– 1/4 cup lemongrass leaves (fresh or dried)
– 2 cloves garlic, minced
– 1/2 teaspoon grated ginger
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, combine coconut milk, vegetable broth, lemongrass leaves, garlic, and ginger.
2. Bring the mixture to a simmer over medium heat.
3. Reduce the heat to low and let it cook for 15-20 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 20 minutes
Satisfying Sausage and Cabbage Soup
This hearty soup is a comforting blend of smoked sausage, tender cabbage, and aromatic spices that’s sure to warm your belly and your spirit. Perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 lb smoked sausage (such as kielbasa), sliced
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 head of cabbage, shredded
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp caraway seeds
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot or Dutch oven, cook the sliced sausage over medium-high heat until browned, about 5 minutes.
2. Add the chopped onion and minced garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the shredded cabbage, chicken broth, diced tomatoes, caraway seeds, salt, and pepper. Stir to combine.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes or until the cabbage is tender.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Golden Turmeric and Cauliflower Soup
This creamy soup is the perfect remedy for a chilly day, packed with the anti-inflammatory properties of turmeric and the nutritional benefits of cauliflower.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground turmeric
– 4 cups vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and cook for an additional minute.
3. Add the cauliflower florets and cook until they start to soften, about 5 minutes.
4. Stir in the ground turmeric and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes or until the cauliflower is tender.
5. Use an immersion blender to puree the soup until smooth. Alternatively, let it cool and blend in a blender.
6. If desired, stir in the heavy cream or half-and-half. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Conclusion
Discover 18 delicious low FODMAP soup recipes that are not only nutritious but also easy to make. From classic chicken and rice to hearty beef and vegetable, there’s something for everyone in this collection. Try creamy carrot and ginger, spicy tomato and basil, or roasted pumpkin and sage – each recipe is carefully crafted to be gentle on the digestive system while still packed with flavor. Whether you’re looking for a comforting bowl of goodness or a light and refreshing snack, these soups are sure to hit the spot.
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
