Low-FODMAP Tomato and Carrot Soup

Low-FODMAP Tomato and Carrot Soup
(Last Updated On: June 2, 2020)
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Soup, who does not love it? It’s warm, savory and comforting. Unfortunately, it usually contains FODMAP’s. Either garlic or onion in the broth, a high-FODMAP vegetable in vegetable soup or even some lactose in the cream. This makes it difficult to buy soup in the supermarket or at a restaurant. 
Luckily, soup is not difficult to make. And this recipe is super simple!

The Soup

This recipe I made on a Saturday morning, to have a nice and filling lunch. But it can just as well be used as dinner or an afternoon snack.
I combined it with 2 slices of sourdough spelt bread (but you can also use gluten-free bread) with butter and some very tasty nori and vegetable rolls. Yum!

The nori rolls are super easy to make, and really remind me of sushi (which I love very much!) without it having unhealthy added sauces or sugar as is usually the case with sushi rice.

This soup only contains low-FODMAP vegetables. The added cream can either be low-FODMAP by using the coconut cream, or high lactose with creme fraiche. You can decide on this, based on your personal intolerances.

Please let me know if you tried the soup and nori rolls, and what you think of it!

Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!


Low-FODMAP Tomato and Carrot Soup

Recipe by Positive Gut – positivegut.com

Nice savoury and filling low-FODMAP soup. For a healthy lunch or dinner.
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 4 soup bowls



  • 500 g carrots
  • 2 cans diced tomatoes
  • 2-3 cans water
  • 1 cube low-FODMAP broth
  • 1 tbsp olive oil
  • 1 tbsp coconut cream you can use creme fraiche if you’re not lactose-intolerant
  • 1 tbsp turmeric
  • 1 tsp cumin

Nori rolls

  • 2 sheets nori
  • 30 grams avocado sliced
  • 50 grams vegetable sprouts
  • 1/2 red bell pepper sliced in long thin strips
  • 1 small carrot sliced in long thin strips


  • Peel the carrots and slice into 1 cm pieces
  • Put the olive oil in a soup pan, and shortly bake the carrots. Add the tomatoes, refill the can with water and add the water. Add turmeric, cumin and the broth cube. Bring to a boil and let simmer for about 20-30 minutes until the vegetables are cooked.
  • In the meantime, start working on the nori rolls. Place the nori sheet on a flat surface, and lay the avocado, vegetable sprouts, red bell pepper strips and carrot strips on the bottom side of the sheet. Roll the sheet from bottom to top, with the filling in it. Once you have reached the top, slightly moisten the upper part of the nori sheet, and keep rolling. The nori will attach itself once it's a little wet.
  • After rolling the nori, the soup will be about done. Check with a fork if the vegetables are soft. Transfer the soup to a kitchen machine or blender. And blend till smooth. Reheat the soup in the pan.
  • Serve the soup with 1 tbsp of coconut creme/creme fraiche, 2 slices of spelt sourdough (or glutenfree) bread with (salted) butter and your nori rolls. Enjoy!

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