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Low FODMAP Tomato Soup Recipe (Creamy, Vegetarian Low FODMAP Soup)
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Low FODMAP Roasted Tomato Soup

This low FODMAP soup recipe is rich, creamy and easy to prepare, despite it having no cream or dairy! It’s vegan, gluten-free, dairy-free and packed with flavor. If you’re sensitive to spice, omit the red chili flakes from the oil. If you have store bought garlic or onion-infused oil, you can skip that section of the recipe and use what you have.
Course Soup
Cuisine Italian
Diet Gluten Free, Vegan, Vegetarian
Keyword lowFODMAP
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4

Ingredients

Instructions

  • Preheat your oven to 425°F. Line a sheet pan with parchment paper.
  • Pour the can of tomatoes into a sieve placed over a bowl to catch the juices. Transfer the reserved juices to the bowl of a blender and set aside for later. Place the drained tomatoes on one side of the prepared sheet pan.
  • Arrange the carrots on the other side of the sheet pan. Season the veggies with 1 teaspoon sea salt and drizzle generously with olive oil. Toss the carrots, followed by the tomatoes, keeping each in their quadrant, and arrange in an even layer. Transfer to the oven.
  • Roast until the tomatoes are nicely charred on one side and the carrots are caramelized and tender, 30 to 40 minutes. Remove the pan from the oven.
  • Meanwhile, make the garlic chili infused oil. In a small saucepan, heat ½ cup of olive oil, the garlic, shallots and red pepper flakes over medium heat. Once the aromatics start sizzling, turn the heat down to low and cook, using the back of a spoon to muddle the vegetables, until the shallot is translucent, about 5 minutes. Set the oil aside to continue to infuse while the tomatoes cook. When the vegetables come out of the oven, strain the oil through a sieve (you can use the same one as before, just rinse it) over a liquid cup measure. Press the solids with the back of your spoon to release all the oil. Discard the solids and set the oil aside.
  • Transfer the tomatoes and carrots to the blender, along with the vegetable stock or water, ½ teaspoon salt and ¼ cup of the garlic oil. Puree until smooth, adding more broth as necessary.
  • Taste for seasoning and add more salt if needed. Ladle the soup into bowls and garnish with a drizzle of the oil, more red pepper (if desired), and some torn fresh basil leaves.

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