Low FODMAP Tomato Soup
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It’s time for soup again! Personally, I’m a big fan of soup, and tomato soup can’t be missing on Positive Gut. So today, a low FODMAP tomato soup. As always, packed with vegetables and full of nutrients.
This tomato soup is super easy to make and can be eaten at lunch or dinner.
Tomatoes are high in potassium, lycopene (which is an antioxidant and can help reduce inflammation in the body) and vitamins B11 (folate) and C. Make sure to keep the lid on while you’re cooking the soup though. A lot of the nutrients can ‘fly’ away when they are heated.
For this soup, I have made the combination with a tuna salad. This will add some protein to a meal that would otherwise be low on protein. Proteins are building blocks for your body, and help build, repair and strengthen your tissue and muscles. So that’s very important to consume enough of!
The tuna salad tastes amazing with a lovely slice of sourdough bread. Sourdough bread is low FODMAP since the sourdough preparation method breaks down a lot of the FODMAP’s that are present in grains. If you want to read more about that, click to my article about sourdough bread. If you’re celiac or gluten intolerant, choose a gluten-free bread, and you’re ready to go!
For now, get cooking (only for a little while, cause it’s super fast!) and enjoy your souppa!
Low FODMAP Tomato Soup
Recipe by Positive Gut - positivegut.com
- 2 cans peeld tomatoes
- 2 cans water
- 2 red bell peppers
- 1 cube stock choose a low FODMAP one, or use the herbal broth from my FODMAP spice mix article
- 2-3 tbsp creme fraiche 40 grams p.p. is low FODMAP
- 1 tbsp olive oil
- 1 can tuna water based
- 1 can tuna olive oil based
- 5 black olives
- 5 sundried tomatoes
- 4 slices sourdough bread 2 slices p.p. is low FODMAP
- Cut the red bell pepper into small cubes.
- In a soup pan, heat the olive oil and sauté the bell peppers. Once they have turned a little soft, add the 2 cans of peeled tomatoes, 2 cans of water and the stock cube. Bring to a boil, put the lid on the pan and lower the heat. Let this simmer for about 20 minutes.
- In the meantime, start preparing the tuna salad. Empty the tuna can with olive oil in a bowl, and drain the water out of the other tuna cans and add to the bowl. Cut the olives, sundried tomatoes and basil (to taste) in small pieces and add to the bowl. Mix and refrigerate until the soup is done.
- After 20 minutes the soup is done, turn down the heat and blend the soup until it's smooth. Reheat if necessary.
- Serve the soup with a tablespoon of creme fraiche, a nice scoop of tuna salad and 2 slices of sourdough bread per person. Enjoy!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!