Low FODMAP Carrot & Ginger Velvet Soup (No Onion or Garlic)
A gentle, soothing Low FODMAP soup that eases bloating and supports digestion through ginger and carrot fibre.
Ingredients
- 600 g carrots (about 6 medium carrots), peeled and sliced into rounds
- 20 g fresh ginger (about 4 cm), peeled
- 1 litre Low FODMAP vegetable stock (homemade or onion/garlic-free — see tip below)
- 1 tbsp extra virgin olive oil
- 1 tsp ground turmeric
- ½ tsp ground cardamom
- ½ tsp ground coriander
- 1 pinch of salt (to tolerance)
- 1 pinch of freshly ground black pepper
- 200 ml plain oat milk (certified gluten-free, Low FODMAP version — maximum 100 ml per serving)
- 1 tbsp fresh lemon juice
- A few pumpkin seeds (pepitas) to garnish
- A few fresh flat-leaf parsley leaves to garnish
Instructions
Preparation Steps
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Make your Low FODMAP homemade stock (optional but recommended): If you don't have stock to hand, bring 1.2 litres of water to a gentle simmer with 2 celery sticks, 1 extra carrot cut into chunks, a few bay leaves, and a sprig of thyme. Simmer for 20 minutes, then strain and set aside 1 litre of the clear stock. This step ensures there is absolutely no onion or garlic, which are often hidden in shop-bought stocks.
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Peel and chop the vegetables: Peel the carrots and slice them into rounds roughly 1 cm thick — a uniform size ensures even cooking. Set aside. Peel the fresh ginger using a spoon (a gentle technique that preserves the flesh) and keep it whole for now; you'll grate it at the end of cooking to retain as many active gingerols as possible.
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Toast the spices in the oil: In a large, heavy-bottomed saucepan, heat the olive oil over a medium heat. Add the turmeric, ground cardamom, and ground coriander. Stir and cook the spices for 1 to 2 minutes — this brief toasting releases their aromas and improves the bioavailability of their anti-inflammatory compounds. Keep a close eye on the heat and don't let the spices burn.
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Add the carrots and stock: Tip the carrot rounds into the pan and coat them well in the spiced oil for about 1 minute. Pour in the Low FODMAP vegetable stock, bring to the boil, then reduce to a medium-low heat. Partially cover and leave to simmer for 20 to 25 minutes, until the carrots are tender and easily crushed with a fork. This short simmer preserves the antioxidants and beta-carotene in the carrots.
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Add the fresh ginger off the heat: Once the carrots are fully cooked, remove the pan from the heat. Finely grate the fresh ginger directly over the soup using a fine grater (such as a microplane). Adding it off the heat is key: it preserves the volatile prokinetic and anti-inflammatory properties of the gingerols, which degrade when exposed to prolonged high temperatures.
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Blend until smooth and velvety: Using a stick blender (or a countertop blender in batches, with a folded tea towel held firmly over the lid to prevent hot splashes), blend the soup until completely smooth. Blend for at least 1 to 2 minutes to break down the soluble fibre in the carrots and maximise nutrient bioavailability.
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Stir in the oat milk and lemon juice: Return the pan to a very low heat. Pour in the oat milk and stir to achieve a creamy, silky texture. Add the fresh lemon juice, which brightens the flavour and supports the production of digestive enzymes. Taste and adjust the seasoning with salt and pepper as needed. If the soup feels too thick, loosen it with a little extra stock or hot water until you reach your preferred consistency.
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Serve and garnish: Ladle the hot soup into bowls. Scatter over a few pumpkin seeds (a source of gentle fibre and magnesium) and a few roughly torn fresh parsley leaves. These toppings add a light crunch, extra antioxidants, and make for an appealing presentation.
💡 Gut-Friendly Tips & Adaptations
- Ginger dosage and IBS: The amount used here (20 g, yielding roughly 1–2 g of active gingerols) falls within the safe range for most people living with irritable bowel syndrome. If you are particularly sensitive, start with 10 g and increase gradually.
- Shop-bought stock: Read the label carefully and make sure it contains no onion, garlic, leek, or unspecified vegetable extract — these are common hidden sources of FODMAPs.
- Oat milk alternative: Swap for 150 ml of tinned coconut cream (well shaken) during a reintroduction phase, or simply use water for an even lighter version.
- Storage: The soup keeps for 3 days in the fridge in an airtight container, and freezes well for up to 3 months. Reheat gently over a low heat, stirring regularly.
- As a digestive remedy: Try having this soup in the evening to take advantage of ginger's antispasmodic effects overnight, when intestinal motility naturally slows down.