This is a heart-warming low FODMAP red pepper and tomato soup. Just right for these winter months. The low FODMAP diet does not have to be boring, it can be tasty and delicious. This recipe is also vegan, but alternatively, you could add fish or meat. Serves 4 people, so great for sharing or freezing.
Ingredients
- 238g red bell peppers (left whole)
- 800g canned or peeled tomatoes in juices
- 170g tomato paste
- 240ml water
- 414ml canned light coconut milk
- 5g dried dill
- 1tspn asafatoeda
- 1tspn dried basil (or 2 tspn minced fresh basil)
- Salt and black pepper to taste
- 1 pinch chilli flakes or a fresh chilli to taste
Method
Roast the red peppers on a foil-lined baking sheet in the oven at Gas 8 or 230°C for 15-29 minutes. Alternatively, you could soften and brown them under the grill or over an open flame on a grill or barbecue until tender and charred on all sides. Then wrap them in foil to steam for a few minutes.
In the meantime, add the remaining soup ingredients to a large pot and bring to a simmer. When the peppers are cool, remove the charred outer skin, seeds and stems. Add the peppers to the soup. Transfer the mixture to a blender and purée to a soup consistency. Transfer this back to a saucepan and bring to a simmer over medium-low heat. Taste and adjust seasonings as needed, adding some sugar to sweeten, chilli flakes or fresh chilli for heat, basil or dill for earthiness and salt and pepper to taste.
Let simmer the soup simmer on a low heat for at least 10 more minutes, to allow the flavour to develop. Serve as it is or top with a topping of your choice, such as wheat free croutons or a little fresh dill or basil, or a small amount of crèm fraiche (or a dairy free alternative).
Tips
- Try adding meat or chicken for a more hearty meal
- Experiment with different herbs, such as coriander or parsley
- If you like this low FODMAP red pepper and tomato soup, then try out some other delicious low FODMAP recipes: such as aubergine and tomato curry, skillet weekend hash, or aubergine moussaka
Help with your low FODMAP journey
If you feel that the low FODMAP diet can help with your IBS symptoms, then help is at hand. The low FODMAP diet improves symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, can help you navigate the complexities of the diet and help to make the diet practical to fit in with your lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
