Low FODMAP Roasted Vegetable Soup Recipe

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Low FODMAP Roasted Vegetable Soup Recipe

 Time to make: 1 hour, half of that is waiting for veg to cook.

 Difficulty: Easy

 Servings: 7 bowls

Following a FODMAP diet can be difficult, especially with soups. They often contain a fair few ingredients (especially the canned ones). But if you're craving something delicious, yet nutritious, you don't have to venture too far from your pantry. Just take the basic vegetables you have and within no time, you’ll have a delicious bowl of soup ready! Feel free to modify this yourself if you're missing a vegetable.

Ingredients

You'll need to get together the following to prepare the soup.

  • Plum tomatoes, chopped in halves - 500g
  • Red bell peppers, roughly chopped - 1
  • Orange bell peppers, roughly chopped - 1
  • Celery sticks, diced - 2
  • Half an aubergine, roughly chopped
  • Thyme - 1 tsp
  • Oregano - 1 tsp
  • Low FODMAP vegetable stock - 5 cups
  • Lime - to taste
  • Sea salt - to taste
  • Pepper - to taste
  • Olive oil - 2 tbsp
  • Balsamic vinegar - 1 tbsp
  • Dark brown sugar, soft - 2 tbsp

Method

To begin with, preheat the oven to 200℃/400℉. Place the roughly chopped vegetables into a roasting tin. On the side, make a mixture of olive oil (garlic / onion infused works well), balsamic vinegar, dark brown sugar, thyme and oregano. Ensure a nice blend and drizzle it over the vegetables so that all the pieces are coated well.

Now, place the roasting tin into the oven. About 35 minutes in the oven should do the job, or until the vegetables start to turn golden brown. Once the vegetables are done, heat the stock in a pot and add the roasted vegetables. Once the mixture comes to a boil, reduce the flame to a simmer and let it cook at a low flame for 10 minutes.

Turn the flame off and let the soup cool down. Use a stick blender and purée all the ingredients into a fine consistency. If you do not have a stick blender, pour the mixture into a blender in batches. Once you get an even, thick consistency, season with salt, pepper and lime. The soup now is ready to be consumed! Toast a slice of gluten-free bread and enjoy this warm soup and crispy bread combination.

Final Thoughts

If you are craving a steaming, vegetarian bowl of soup, this is one of the healthiest recipes you can get. If you have an oven, this soup should not take you too long to put together. There's quite a lot of soup in this recipe so let it cool and refrigerate the rest. Don’t have more than one bowl at a time. One portion is OK, but two bowls can make it medium-high in FODMAP’s.