Low fodmap soup can be cooked with canned or fresh tomato and we plan to provide you with a scrumptious recipe that everybody should try for making the mentioned dish.
Are you looking for a recipe to help keep you warm throughout the cold winter months? Try out this FODMAP-friendly tomato soup. This substantial meal is packed with flavor but is low in FODMAPs thanks to the addition of just a sprinkle of fresh basil and a splash of cream. Ready in fewer than 15 minutes, it will quickly get you to a comfortable temperature.
Even by the norms of Canada, this winter has been exceptionally frigid. As a result, I’ve been pondering novel approaches to maintaining a healthy body temperature. One of my new go-to soups is a low FODMAP version of tomato soup like this one.
The recipe is unbelievably simple to follow, and the end result has a rich, savory flavor that I just can’t get enough of. Additionally, the fact that it uses canned tomatoes makes it an economical option. This is without a doubt one of my new favorites for the winter.
You think this tomato soup that’s low in FODMAPs sounds delicious, but you don’t have time to make it right now, do you? Don’t be concerned. You are welcome to save THIS POST for later use.
Maintain a FODMAP-Compatible Diet
You’ll be cozy and toasty this winter thanks to this flavorful tomato soup that’s low in FODMAPs. Have a look at the notes that follow this recipe for some pointers on how to keep it FODMAP-friendly.
To begin, a substantial amount of tomatoes are called for in this recipe. The Monash University researchers have just revised the low FODMAP serving size for ordinary tomatoes.
They were previously classified as “eat freely,” but now they are classified as low in FODMAP when consumed in amounts equivalent to one-half of a tomato (65 grams) in a single sitting. Servings that are at least 75 grams in size include a significant amount of the FODMAP fructose.
One serving will consist of fifty grams of tomatoes, as we will be utilizing one cup of them. This falls within the range that Monash suggests using.
In addition to that, we will use tomato paste. The Monash app indicates that a serving size of 2 tablespoons of tomato paste at a sitting is considered to be low in FODMAP. Fructan levels are high in portions that are at least 3.5 tablespoons (81 grams) in size.
Our recipe calls for 2.5 tablespoons, which equates to 9 grams for each individual serving. This falls squarely within the range that Monash recommends.
In addition, chicken broth is called for in this recipe. Finding chicken broth that has already been packed can be a bit of a minefield. Before going to the store, it is strongly suggested that you use your Monash app to conduct an internet search of local brands. Keep a sharp lookout for ingredients such as onions, garlic, celery, wheat, “spices,” “natural flavors,” and other similar terms.
For those of you who live in Canada, both the full sodium and low sodium varieties of Campbell’s chicken broth, as well as GoBio’s chicken broth, qualify as low in FODMAPs. Keep in mind that you should check the ingredients on a frequent basis. Because companies do not always notify their clients when they change their recipes, products that were previously considered safe may not be so in the present day.
In addition to that, a quarter of a cup of whipped cream is used. The Monash app suggests that a serving size of up to a half cup of whipped cream is acceptable for consumption.
This recipe yields four servings, with each serving containing one tablespoon of the mixture. This is well within the range of what is considered an appropriate serving size.
Onions make up our very last component. Don’t panic, I’m not going to murder you!
I am aware of what you are considering. If onions are so bad for you, then why on earth would I give them to you to eat? Do not be alarmed; I have not gone completely insane. Continue reading because I’m about to get all nerdy on you!
FODMAPs, or fermentable short-chain oligo-, di-, and monosaccharides and polyols, are the first thing you need to understand about this topic. This indicates that the molecules adhere to one another by losing water (H2O). These bonds are reversible, which means that they will be severed if they are re-exposed to water. You may learn more about this procedure by reading this article.
This indicates that if you add ingredients like onion and garlic to your dishes, you are releasing FODMAPs onto your food; this is true even if you remove the portions of onion and garlic that are visible to you.
3 tablespoons of olive oil
1/2 onion (roughly chopped)
1 standard measuring cup of tomatoes (chopped)
2.5 tbsp tomato paste
1 ounce of chicken stock
to your liking, salt and pepper
1/4 cup of whipped cream that is lactose-free
1/2 teaspoon of dried basil (minced)
To make the onions, heat the olive oil in a small frying pan over medium heat and cook the onions until they have a light caramelization (5-8 minutes). After the onions have finished cooking, pour the onion oil through a cheesecloth into a saucepan of a suitable size.
In a saucepan, gently warm the oil that has been infused, then stir in the diced tomatoes. After one to two minutes of stirring, during which time the tomatoes should have absorbed the oil, add the tomato puree, chicken stock, salt, and pepper to taste.
Bring the mixture to a boil, then reduce the heat to medium and continue to simmer for another 5 minutes with the lid half ajar.
After removing the saucepan from the heat, transfer the tomato pieces to a food processor or an emersion blender and pulse them until they form a puree. Mix in some whipped cream and chopped fresh basil. Immediately serve after cooking.