Low FODMAP Stovetop Easy

Low FODMAP Carrot and Ginger Soup

Vibrant orange soup with fresh ginger, sweet carrots, and bright citrus notes. Topped with toasted pumpkin seeds.

Prep Time
10m
Cook Time
30m
Total Time
40m
Servings
6
Low FODMAP Carrot and Ginger Soup

Instructions

  1. 1

    Toast pumpkin seeds on a rimmed baking sheet under broiler for 3 minutes. Set aside.

  2. 2

    Heat olive oil in a large stockpot over medium-low heat.

  3. 3

    Add carrots and ginger. Sauté 5 minutes, stirring frequently.

  4. 4

    Add chicken stock. Turn heat to high and bring just to a boil.

  5. 5

    Reduce heat and simmer uncovered for 20 minutes until carrots are very soft.

  6. 6

    Puree soup in a blender or with immersion blender until silky smooth.

  7. 7

    Return to pot and stir in orange juice, zest, salt, and pepper.

  8. 8

    Serve in bowls garnished with toasted pumpkin seeds.

FODMAP Notes

Carrots are low FODMAP and can be eaten freely. Fresh ginger is low FODMAP and aids digestion. Orange juice is safe at 1/2 cup per serving. Ensure chicken stock is onion and garlic-free.

Tips

  • 💡 Use vegetable stock for vegan version
  • 💡 Add a pinch of cayenne for heat
  • 💡 Drizzle with coconut cream for richness
  • 💡 Freezes beautifully
#soup #vegetarian #vegan #healthy #gluten-free #dairy-free

Recipe Notes

This bright, sunny soup is packed with immune-boosting ginger and vitamin-rich carrots. The citrus adds unexpected freshness that elevates simple ingredients.

Substitutions

  • Stock: Vegetable stock for vegan
  • Citrus: Lemon juice and zest instead
  • Seeds: Toasted almonds or sesame seeds

Storage

  • Refrigerator: Keeps 5-6 days
  • Freezer: Freeze up to 3 months
  • Reheating: Stovetop or microwave

FODMAP Stacking Note

One serving is low FODMAP. This soup is gentle on digestion thanks to the ginger.

  • Low FODMAP Tomato Carrot Soup
  • Low FODMAP Pumpkin Soup
  • Low FODMAP Butternut Squash Soup