One pot + eight ingredient Carrot Tomato Soup – ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan + Paleo
Tomato soup is proof that comfort can be both healthy and delicious. It’s also proof that you don’t always need to work so hard to get the most delicious flavours because sometimes all you need is some decent produce and maybe a little salt and pepper to spruce things up.
How to Make: Low FODMAP Tomato Carrot Soup
Altogether this soup is very easy to make. It can all be prepared in one cooking pot inside of 30 minutes with very little effort or technique required.
It all starts out with a quick sauté of ginger and carrots before adding the tomatoes, oregano and salt. The pot will feel pretty full, but do your best to stir this mixture together to evenly combine the spice and veg.
When you’re ready, add in the stock (more on that below) and let simmer for about 15-20 minutes until your carrots are fork tender and ready to blend.
Use an immersion blender to puree right in the bowl or blend this up in batches with a blender. If you use a blender you don’t fill it up more than a third of the way full or you’ll risk hot soup splattering all around your kitchen.
Low FODMAP Veggie Stock
If you’ve spent more than 30 minutes cooking on a low FODMAP diet then you already know exactly how difficult it can be to find and purchase FODMAP friendly ingredients – especially when it comes to broth/stock. I think as time goes on it will be easier and easier to find low FODMAP options in store, but at the present time it can be tricky. So you’ve got a few options: you can make your own or you can buy it online.
Full disclosure: A while back I did actually work with Casa de Sante using their vegetable stock powder and really loved it. Even though I’m not working with them right now and I am not getting paid to say this I would 10/10 still recommend.
Can I use water instead of stock?
Yes. However you should keep in mind that stock adds flavour. Using water instead of stock means you’ll probably need to add more seasoning to make up for it. Salt and pepper are your friends! If you feel like your soup is still missing something then add a splash of (gluten free) soy sauce for added umami.
If the season is right top with some fresh basil, a generous sprinkling of ground black pepper, maybe throw in a few croutons for good measure and enjoy! You can also never go wrong with a slice (or three) of crusty French bread on the side. Is it just me or does anyone else use easting soup as an excuse to eat more carbs?
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Don’t forget to #asaucykitchen on instagram if you try this Tomato Carrot Soup! We love seeing what you make! You can also post your pictures to my facebook page!
- 2 tablespoons (30 ml) olive oil
- 2 teaspoons (3 g)ginger
- 1 pound (450 g) carrots, peeled and chopped into 1 inch slices
- 1.5 pounds (680 g)tomatoes
- 1 teaspoon oregano
- 1 teaspoon salt
- 2 cups (500 ml) low FODMAP vegetable stock*
- 1 bay leaf
- 2 tablespoons (15 g) nutritional yeast or grated parmesan (optional - for extra cheesiness/ use nutritional yeast for dairy free)
- In a large cooking pot, add the olive oil on a medium heat. When the oil is hot, add the ginger and carrot. Sautee a minute.
- Add the tomatoes, oregano and salt. Stir. Add the vegetable stock, bay leaf and nutritional yeast if using. Stir until fully mixed.
- Bring to a boil, then reduce heat down to simmer. Cover and let simmer for 15-20 minutes or until carrots are fork tender.
- Remove the pot from the heat and fish out the bay leaf. Use an immersion blender to process until smooth. Season with salt and pepper to taste.
- If you don't own an immersion blender you can can blend up the soup in batches using a blender. Just make sure to be careful when removing the blender lid and open away from your body.
- Serve and enjoy!
*You can use water instead of stock but make sure you add additional salt and pepper to your soup to make up for it. If you use water and feel like your soup is missing something add a splash of (gluten free) soy sauce to add umami flavour.
How to freeze it?
- Let the soup come to room temperature and store it in 2 gallon, freezer safe zip lock bag.
- Thaw in the fridge overnight when ready to use.
- Keeps well in the freezer for 6 months.
How long does it keep?
About 5 days
Amount Per Serving: Calories: 104Sodium: 759mgCarbohydrates: 13gFiber: 4gSugar: 7gProtein: 2g