Low Fodmap Carrot Parsnip Soup

Do you think that creamy comfort soups are too rich and full of lactose to be a low fodmap and IBS safe choice? I love thick, creamy soups, but usually they don’t love me back. Ingredients like heavy cream, gobs of fat, and fibrous veggies have too often spelled colon disaster. Creamed spinach? No. Creamed broccoli cheese ? Nope. There are so many similar creamy soups that I had to give up to avoid IBS attacks.

There is No Safe Cream Soup

That is, until I discovered almond/coconut milk, low fodmap veggies like carrots and parsnips and safe chicken stock made without garlic or onion.

There IS a Way to Make Cream Soups Creamy but Safe

The following soup – low fodmap carrot parsnip soup – DID NOT hurt me. I slurped up a huge bowl and there was NO gastric distress or colon distress. Why? Because I substituted low fodmap and safe fiber ingredients, but still kept the creaminess and richness that cream soup lovers look for.

Use A Low Fodmap Guide and a List of Safe Fiber Veggies

First, to make this soup, I checked out low fodmap milks that had flavor and creaminess. My favorite is almond coconut milk. The coconut diminishes any overly nutty taste from the almonds and gives it a lovely milk like freshness. I looked up the fodmaps using the Monash University FODMAP guide. Almond coconut milk is low in fodmaps, which means it is safe to use in a cream soup.

What kind of Chicken Stock is Safe to Use for Soup?

The Monash FODMAP guide tells me that anything made with garlic or onion is a red light because garlic and onion are filled with gut distressing fodmaps. So I used water and a tablespoon of Fody Foods chicken soup base mixed together to make a low fodmap stock. I have also used my own homemade chicken broth made without garlic or onion.

What Insoluble Fiber is in Low Fodmap Cream Soup?

When I searched the insoluble fiber list sent to me from the helpforibs.com website, I saw that carrots and parsnips are low fodmap. I remembered that carrots and parsnips blend well together. I love carrots, I love parsnips, and they both are lovely fall vegetables that scream make me into a cream soup. So I listened to them and did just that.

Here is a Low Fodmap Carrot Parsnip Soup for Fall

The following recipe is an adaptation of a recipe I found on the internet. I want to give credit to where I found it, but sadly, I misplaced it. I just hope whoever posted this recipe might see mine and recognize theirs in spite of my adaptations. I followed the structure, but, of course, not the ingredients. Their soup was full of cream, fibrous other veggies, garlic and onion chicken stock, and other high fodmap elements. Mine is full of delicious, safe chicken broth, Blue Diamond Almond coconut milk, local organic carrots and parsnips, local organic stems of spring onions and scallions, local organic butter. As my L’Aquila grandmother would say, “Buon Appetito.”

INGREDIENTS:

2 or 3 lg. organic carrots, peeled and sliced into 2 ” chunks

2 lg. organic parsnips, peeled and sliced into 2 ” chunks

1 quart home made chicken broth (made without garlic or onion( or 1 quart of warm water mixed with 1 and 1/2 Tbsp. Fody Food Soup Base)

1 cup almond coconut milk

1/2 – 1 cup diced light green stems of 2 or 3 spring onions or bunch of scallions

1 – 2 Tbsp. of mild olive oil (I love Filippo Berio)

1 – 2 Tbsp. organic butter or vegan butter

2 tsp grated fresh ginger

1/2 tsp fresh or ground nutmeg or to taste

Some chopped fresh thyme, fresh rosemary sprig,

1 or two bay leaf

sea salt and fresh cracked pepper to taste

DIRECTIONS:

Low fodmap carrot parsnip soupibskitchn.com — Low Fodmap carrot parsnip soup ibskitchn.com

In a 4 or 5 quart heavy saucepan or dutch oven, on medium low, heat 1 Tbsp. of olive oil and 1 Tbsp. butter until the butter is foaming.

Throw in the diced green onion stems and stir them around until they have softened a bit and permeated the butter with onion flavor.

Stir in the carrots, parsnips and all spices except the nutmeg. Stir for a minute or two and then add the chicken broth. Stir it all together . Bring the soup to a simmer. Turn down the heat and low simmer the soup for 15 minutes, or until the carrots and parsnips are soft enough to blend in a blender.

Blending low fodmap carrot parsnip soup ibskitchn.com

When the veggies are soft enough to blend, turn off the soup and take off the heat. Bring the pot next to the blender. In small batches of one or two cups at a time, blend the soup until it is creamy and thick.

Cover and hold the top closed as you blend up the soup. Pour each finished batch back into the pot.

Low fodmap Carrot Parsnip Soup — Low Fodmap Carrot Parsnip Soup ibskitchn.com

When the blending is done, stir in the almond coconut milk and the nutmeg. Correct the seasoning. If not serving right away, either refrigerate or freeze it.