This Low FODMAP Carrot and Parsnip Soup was created with those managing IBS in mind, but it’s a dish everyone can enjoy. The pureed texture makes it extra easy to digest, while still being packed with vegetables. Plus, you can make it vegan-friendly by using vegetable broth!
Carrots and parsnips take center stage in this soup, bringing natural sweetness, a hearty flavor, and plenty of essential vitamins and minerals. It’s gentle on the stomach but still incredibly satisfying and nourishing.
Pair it with a side salad, half a sandwich, or a slice of thick, crusty sourdough bread to round out your meal. It’s the perfect low FODMAP soup to get warm and cozy on a cool fall or winter night.
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Why This Soup is Gentle and Nourishing
Many people, especially those with IBS or IBD, believe they can’t tolerate vegetables. But often the real issue lies with insoluble fiber. The good news is that adjusting how the fiber is prepared can make a big difference.
In this recipe, we’ve taken several steps to make the vegetables easier to digest while keeping everything low FODMAP.
First, we’ve peeled the vegetables to remove tougher outer layers. Then, we roasted them to soften their texture and, finally, blended everything into a silky smooth soup. These steps help break down the fiber into smaller particles, making it gentler on your digestive system.
As an added bonus, this soup is packed with anti-inflammatory nutrients. Leeks provide organosulfur compounds, olive oil is rich in monounsaturated fats and polyphenols, and turmeric contains curcumin, a potent antioxidant.
The Low FODMAP Ingredients
This recipe was developed with the help of Monash University’s FODMAP Diet app.
Carrots
Carrots add a natural sweetness to the soup. Carrots are low FODMAP in an amount up to 500 grams! That’s like 6 medium carrots! So go ahead and snack on a few while you are preparing your soup.
Parsnips
Parsnips are another low FODMAP vegetable that’s hard to over-eat. Like carrots, parsnips are low FODMAP in a portion of up to 500 grams.
Olive Oil
Naturally free from carbs, and therefore free from FODMAPs, olive oil adds healthy fats and gut-friendly polyphenols to this soup.
Leek Greens
We use the green tops of leeks to add onion flavor to this soup. Avoid the white portion, which is high in fructans.
Garlic Infused Olive Oil
Garlic infused olive oil is a great hack for adding garlic flavor to low FODMAP cooking. Look for olive oil that is clear and free from chunks of garlic.
I use Colavita roasted garlic extra virgin olive oil. Other options include FODY Foods or Trader Joes.
Low FODMAP Chicken or Vegetable Broth
This ingredient can be a little tricky to find. Look for broth without celery, onions, or garlic. Bone broth can be a little easier to find without high FODMAP ingredients.
Gourmend Foods has certified low FODMAP broth. Use code CASSIEMADSEN for 15% off your order from Gourmend.
Fody Foods and Smoke N Sanity both have low FODMAP powdered soup base that would also work.
Light Coconut Milk
Light coconut milk is very low in FODMAPs. Its full fat counterpart is low FODMAP in a portion of ¼ cup, so if you split a full can across 6 servings you are likely getting a moderate serving of sorbitol.
Plus fats can be a trigger for some people with IBS. But if you know sorbitol and fats are not your triggers, go ahead and use full fat coconut milk here.
Turmeric
The yellow color and warm, earthy flavor add a nice complexity to this soup in both taste and appearance. Plus, you are adding some anti-inflammatory polyphenols to support gut health.
Crack some black pepper into the soup to better absorb the benefits of the turmeric.
Smoked Paprika
This ingredient adds a touch of smokiness, a little more color, and a hint of spice. Smoked paprika is low FOMDAP in a portion of 1 teaspoon.
Cumin
Take up the flavor profile further with the unique flavor of cumin. One of my favorite spices, which is low FODMAP at 1 teaspoon.
Maple Syrup
Balance the sharp flavor of the parsnips and the earthy spices with a little sweetness from maple syrup, a natural low FODMAP sweetener that has been tested at a portion size of 2 Tablespoons.
Apple Cider Vinegar
Every good recipe needs a little acid. Stir in the vinegar after the soup is done cooking to add a little brightness and balance. Apple cider vinegar is low FODMAP at a serving of 2 Tablespoons.
Low FODMAP Carrot & Parsnip Soup
Ingredients
- 5 Carrots
- 4 Parsnips
- 2 Tbsp Olive Oil
- 1 Leek green top only
- 2 Tbsp Garlic-Infused Olive Oil
- 4 cups Low FODMAP chicken or vegetable broth
- 1 14 oz can Light Coconut Milk
- 1/4 tsp Turmeric
- 1 tsp Smoked Paprika
- 1 tsp Ground Cumin
- 1 Tbsp Maple Syrup
- 1 Tbsp Apple Cider Vinegar
- Salt
- Pepper
Instructions
- Turn on the oven to 425 degrees F.
- Cut the carrots and parsnips into 1-2” pieces. Toss them in a bowl with olive oil and a few grinds of salt and pepper. and place them on a large sheet pan, lined with parchment paper.
- Transfer the carrots and parsnips to a large sheet pan, lined with parchment paper. Roast for 25 minutes, or until the vegetables are fork-tender.
- While the vegetables are roasting, separate the green tops from the white bulb of the leek.
- Slice the green top lengthwise, then chop the leek greens into half-circles.
- Place the chopped leek greens in a bowl with cool water, swishing to remove the dirt between the leaves. Drain the water from the leeks using a colander.
- Heat 2 tablespoons of garlic-infused olive oil in a Dutch oven over medium-high heat.
- Add the leek greens and sauté until softened, about 2-3minutes. Remove from heat and set aside until the carrots and parsnips are done cooking.
- Once the carrots and parsnips are soft, add them to the Dutch oven with the leeks.
- Cover the vegetables with broth and bring to a gentle boil. Then reduce heat and simmer for 10-15 mintues.
- Add 1 can of coconut milk, along with the turmeric, smoked paprika, cumin, and maple syrup.
- Remove from heat and allow to cool slightly.
- Using an immersion blender, blend the soup until the vegetables are fully pureed.
- Just before serving, stir in 1 Tablespoon of apple cider vinegar.
*If you do not have an immersion blender, you can use a regular blender – just make sure the soup has cooled and you do not fill the blender too full. Cook Fast Eat Well has tips for how to safely puree soup in a blender.
Final Thoughts
This low FODMAP carrot and parsnip soup is not only gentle on the digestive system, but is also packed with anti-inflammatory nutrients.
The blending process helps break down the fiber, making it even easier to digest. Its ingredients help support gut health and overall well-being.
Whether you are following a low FODMAP diet or simply looking for a nutrition, comforting meal, this soup is a delicious and satisfying choice that can be enjoyed by all.
Looking for more low FODMAP soups? Check out this low FODMAP chicken and vegetable soup, or this hearty low FODMAP chili recipe.
