Nancy, Andrea’s student here! 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, which are commonly used as a base for a variety of soups. This formed a unique challenge for me, 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!
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. Along side the diced tomatoes it also produces a perfect texture for the soup.
Instead of garlic as a spice, ground coriander and fresh basil were 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 FODMAP compounds!
Low FODMAP Parmesan Tomato Soup
- 1.5 tbsp butter
- 2.5 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
- 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.
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!