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Low FODMAP Parmesan Tomato Soup

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | October 9, 2018

A beautiful rainbow of different fruit and vegetables in a pile.
Low FODMAP Parmesan Tomato Soup Featured Image

It wasn’t as easy as I thought it would be to make a low FODMAP soup. Many of the ingredients found in recipes or store-bought soups are high in FODMAPs. Including garlic and onions, and broths and stocks. These are all common soup base ingredients. This formed a unique challenge for me as an IBS dietitian. But, with a little research and a lot of experimenting, I found the perfect combination of ingredients to bring you a simple, yet delicious homemade parmesan tomato soup!

What is the best onion substitute?

Fresh fennel was the winner as the substitute for onion! Fennel is a green and white herb that has a distinct liquorice flavour when eaten raw.  Sautéed and browned in butter, the flavour is softened and provides a good base for this tomato soup. Alongside the diced tomatoes it also produces a perfect texture for the soup.

Instead of garlic powder, ground coriander and fresh basil are used. So, rest assured, this dish is still full of a pleasant aroma.

Add this soup to your back pocket for a simple soup to make if you don’t want to worry about consuming a store bought product that may include FODMAPs! Looking for another low FODMAP soup option? Try this low FODMAP broccoli cheddar soup which packs a punch of delicious flavour!

A pale green bowl filled with a red coloured tomato soup. It is garnished with freshly chopped basil and grated parmesan cheese. The background is wooden. There is a text box that reads "low FODMAP parmesan tomato soup"

How do you pimp up tomato soup?

There are many things you can add into tomato soup to give it that extra boost of flavour or texture. For example, some toasted pumpkin seeds add a great nutty crunchy flavour. A drizzle of garlic infused oil works wonders for the flavour. Another option is to add some fresh chopped green onions ontop.

Are canned tomatoes FODMAP friendly?

Canned tomatoes are FODMAP friendly. They are well tolerated in serving sizes of of 2/3 cup – 1/2 cup per meal. This low FODMAP parmesan tomato soup is a great option for enjoying tomatoes in a FODMAP friendly way.

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

A pale green bowl filled with a red coloured tomato soup. It is garnished with freshly chopped basil and grated parmesan cheese. The background is wooden.
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Low FODMAP Parmesan Tomato Soup

Add this easy parmesan tomato soup to your back pocket for a simple low FODMAP soup where you wont have to worry about consuming any FODMAPs!
Course: Lunch/ Dinner, Side Dish
Cuisine: American
Diet: Low Fat, Vegetarian
Keyword: gluten free, low fodmap, no garlic, no onion
Servings: 4

Ingredients

  • 1.5 tbsp butter
  • 2 cups of chopped fresh fennel bulbs
  • 14 oz of unsalted diced tomato
  • 21 fluid oz of unsalted puree tomatoes
  • ½ cup of CAMPBELLS Chicken broth
  • ½ cup fresh chopped basil
  • 2 tsp coriander
  • Fresh grated Parmesan to taste
  • Salt and pepper to taste

Instructions

  • Wash, remove leaves and dice fresh fennel. Set aside.
  • Melt Butter in saucepan, and add fennel.
  • Sauté at medium-high until golden brown, about 10 minutes.
  • Add in diced tomatoes, puree tomatoes, chicken broth, and ground coriander.
  • Bring to a boil, and then lower heat and simmer for 20 minutes.
  • Remove from heat and add Finely chopped basil leaves. Stir.
  • Serve with grated parmesan on top.
  • Enjoy!

Notes

Note: Be careful substituting out different brands of chicken broth. Campbells’ Chicken broth is low FODMAP, but not all brands of broth are. If you are in the elimination phase of the lowFODMAP diet stick to using Campbells’ chicken broth, or a broth you are confident doesn’t have FODMAP ingredients.
Recipe Tips and Tricks:
  • Pair this soup with a warm grilled cheese sandwich on sourdough, or a Tuna melt to add a little protein
  • Store the leftovers in pre-portioned containers to make quick grab-n-go lunches.
  • Try changing the quantities of purée to diced tomatoes depending on your thickness preferences
  • Puree in a can of lentils for added vegetarian source of protein!
Looking for more low FODMAP recipe swaps? We’ve got you covered. 

**Last reviewed February 2022 for Monash FODMAP portions

A pale green bowl filled with a red coloured tomato soup. It is garnished with freshly chopped basil and grated parmesan cheese. The background is wooden. There is a text box that reads "low FODMAP parmesan tomato soup"

An Original Recipe by Nancy Gammack
University of Alberta Dietetic Student

Marlee Hamilton
About the Author

Marlee Hamilton

Marlee Hamilton is Ignite's Dietitian Team Lead. She is licensed in both Alberta and Ontario and sees patients virtually. Her specialty is working with patients who have unique and complex health concerns, particularly digestive disorders like IBS, SIBO, and IBD. She has also written an insulin resistance cookbook for PCOS patients and loves empowering people who struggle with this condition. Her realistic and actionable approach helps her patients thrive with small steps toward their big goals.

More from Marlee

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