FODMAP Friendly Carrot and Coriander Soup

Now that the weather is nicer all of a sudden, soup doesn’t seem quite as vital, however during the last couple of weeks of not such good weather, I’ve really been craving something warm for lunch at work. Jacket potatoes are a great option, but there’s only so many you can eat each week!

I decided to invest in a shiny new Thermos and am determined to make a batch of soup every weekend to have for lunches the next week. To be honest, it takes about 30 mins to make this kind of soup and it’s so much cheaper than buying lunch out – there’s really no excuse not to.

Carrot and coriander collageIngredients

– Glug of good quality olive oil – I use extra virgin as I like the strong taste
– Top (green part) of 5 spring onions
– 1 tsp freshly ground coriander
– 1 potato
– 450 g carrots
– 2 celery stalks *
– 2 litres FODMAP free stock or water
– Large bunch of fresh coriander

* Watch out for portion sizes of celery. It contains moderate amounts of the polyol mannitol, but in the small portions you’ll eat in this soup most people should be ok. Alternatively, chives add a similar oniony flavour.

Firstly prepare all the ingredients – peel and chop the potato, roughly chop the carrots (I always leave the skin on) and celery sticks.

Roughly slice the top (green) part of the spring onions. I have noticed that the green part of spring onions often has some soil inside the stem and it’s difficult to wash out whilst they’re whole, so have started to rinse under the tap in a sieve once they’re chopped.

You can use pre-ground coriander, but if you grind the dried seeds yourself in a pestle and mortar you’ll definitely get a more punchy flavour.

Now warm a good glug of extra virgin olive oil in a large pan on a gentle heat for 2 mins. Add the potato, freshly ground coriander and spring onion tops and fry for 30 seconds.

Add the carrots, celery and cover with stock or water and bring to the boil. Then reduce the heat, cover and simmer gently for 25 mins until the carrots are nice and tender.

Cool for 10 mins. Add the fresh coriander – removing only the bigger bits of stalk. Blitz – either in a food processor, or easier and involving less washing up (!), use a hand held blender like this one. You might need to add a bit more liquid at this point.

Return the pan to a gentle heat. Taste and add salt and pepper as necessary. Top with fresh coriander to serve.Carrot and coriander soup

Carrot and coriander soupNote – when cooking low FODMAP I always add a pinch more salt than I normally would. We all know that too much salt isn’t good for you – but, remember that commercial stock will contain quite a lot of salt, so when you’re not using it and either using home-made stock or water, I think you can afford to add a little bit of extra salt directly to the dish. But this is of course down personal preference.

Also, in terms of flavour most soups taste better the next day!

Sometimes low FODMAP soups need a bit of jazzing up – as there’s no garlic or onion to lift the taste. Topping the soup with tasty morsels can help – for example grated cheese (if you can tolerate it), fried bacon bits, croutons made from gluten free bread, toasted sesame seeds or finely chopped chives.

This particular soup goes really well with cheese on toast – made on gluten free bread! You could even use lactose free cheese, which I’ve seen for sale in large UK supermarkets.

green starThis is a winner with a green star – I hope you enjoy!


5 thoughts on “FODMAP Friendly Carrot and Coriander Soup

    • Hey Beth! Yes, I agree with you πŸ™‚ Have you found a good pre-made garlic infused oil or do you make your own? Kitty.

      • I purchase it. In the US, I can get it at Whole Foods or Trader Joes.
        I tried making mine once and the yield was very low. And I couldn’t get as much flavor into it as in the store bought. I love garlic and I like the stronger flavors.

      • I haven’t tried making one yet, but I might try in the next few weeks. I’ll let you know how I get on if it’s a success πŸ™‚

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