Fody's Low FODMAP Carrot Potato Soup


10 Min

30 Min

Makes about 8 cups (2 L); 4 servings; 2 cups (480 ml) per serving

Description of Fody's Low FODMAP Carrot Potato Soup

Hopefully by now you know that both carrots and potatoes have no FODMAPs. This makes them great ingredients to work with when creating low FODMAP recipes.This low FODMAP carrot and potato soup takes advantage of the creamy, rich texture of potatoes and the color and earthy, sweet flavor of carrots. Along with Fody Shallot-Infused Olive Oil, Fody Chicken Soup Base, and Fody Lemon Herb Seasoning you can make this homemade, comforting, low FODMAP side dish in very little time.

Ingredients for Fody's Low FODMAP Carrot Potato Soup

  • Soup:
    • 3 tablespoons Low FODMAP Garlic or Shallot/Onion-Infused Olive Oil
    • 1 cup (64 g) roughly chopped scallion greens
    • 6 medium carrots, trimmed, peeled and cut into chunks
    • 2-pounds (910 g) russet potatoes, peeled and cut into chunks
    • 4 1/2 cups (1 L) water
    • 1 tablespoon Low FODMAP Chicken Soup Base
    • 1 cup (240 ml) Low FODMAP unsweetened alt milk or choice of lactose-free whole milk or lactose-free half-and-half
    • ½ teaspoon Fody Low FODMAP Lemon Herb Seasoning
    • Kosher salt
    • Freshly ground black pepper
  • Optional Cheese Croutons:
    • 4 thin slices low FODMAP baguette
    • Low FODMAP Garlic or Shallot/Onion-Infused Olive Oil
    • Good melting cheese, shredded (I used a hard sheep’s milk cheese)

    Cooking Directions for Fody's Low FODMAP Carrot Potato Soup

    For the Soup: Heat oil in a large Dutch oven over low-medium heat and add the scallions. Sauté until softened then add carrots, potatoes and water and Chicken Soup Base. The liquid should cover the vegetables. If it does not, add more water. Cover and bring to a simmer and cook for about 20 minutes or until vegetables are tender when pierced with a knife.

    If you have an immersion blender, purée the soup right in the pot. If not, transfer the soup to a blender in batches and blend until smooth. Take care as the soup is hot; follow your blender manufacturer’s instructions.

    Add the milk of choice and Fody's Low FODMAP Lemon Herb Seasoning and blend until smooth. Thin out with more water, if necessary. Taste and adjust seasoning, as needed. Heat to desired temperature and serve.

    For the Optional Cheese Croutons, preheat oven to 375°F (190°C). Brush both sides of baguette with a little oil and place on a baking sheet pan. Toast for a few minutes in hot oven, turning over once, to brown both sides. Sprinkle some cheese on each piece and return to oven until melted. Float a melty-cheese crouton on each serving of your low FODMAP soup.

    About the Chef

    Dédé Wilson

    Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
    Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

    This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.