Carrot & Courgette Soup (Low FODMAP)

Low FODMAP Carrot & Courgette Soup

Servings: 3–4
Prep Time: 10 minutes
Cook Time: 40 minutes

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Ingredients

• 2 oz (50 g) butter

• 8 oz (225 g) carrots, peeled and sliced

• 8 oz (225 g) courgettes, washed, trimmed, and sliced

• 1 pint (600 ml) low-FODMAP chicken or vegetable stock

• 1 bay leaf

• 1 tbsp tomato puree (check that it contains no onion or garlic)

• 1 tbsp sugar (optional; balances acidity of tomato)

• Sea salt and ground black pepper, to taste

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Instructions

1. Cook vegetables:
   Melt the butter in a pan over medium heat. Add sliced carrots and courgettes. Cover and cook gently for 10 minutes until softened.

2. Add liquids & seasoning:
   Stir in stock, bay leaf, tomato puree, and sugar. Bring to a gentle boil.

3. Simmer:
   Reduce heat and simmer for 30 minutes until vegetables are fully tender.

4. Blend soup:
   Remove the bay leaf. Let the soup cool slightly, then puree until smooth using a hand blender or food processor.

5. Season & serve:
   Taste and adjust salt and pepper. Reheat gently before serving (do not boil).

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✅ Low FODMAP Notes

• No onions or garlic used.

• Tomato puree must be free from onion/garlic.

• Stock should be Low FODMAP-certified or homemade.