Examples of Low FODMAP Soups and Stews

Explore these three delicious and easy Low FODMAP soups and stews. Perfect for any occasion!
By Taylor

Examples of Low FODMAP Soups and Stews

When it comes to comfort food, soups and stews are at the top of the list. They’re warm, filling, and can be packed with flavor. However, if you’re following a Low FODMAP diet, finding recipes that fit your needs can be a challenge. Here are three diverse examples of Low FODMAP soups and stews that are not only easy to make but also delightful to eat!

1. Creamy Tomato Basil Soup

This classic soup is perfect for a cozy night in or as a starter for a dinner party. It’s creamy, tangy, and full of flavor, making it a favorite for many.

Start by sautéing chopped green onions (the green parts only) in olive oil until they become tender. Add in canned diced tomatoes, vegetable broth, and fresh basil leaves. Let it simmer for about 20 minutes, then blend until smooth. Stir in a splash of lactose-free cream or coconut milk for that creamy texture. Serve with a sprinkle of fresh basil on top.

Notes:

  • You can add a pinch of salt and pepper to taste.
  • For a spicy kick, include some red pepper flakes.
  • This soup can be paired beautifully with a Low FODMAP bread.

2. Hearty Vegetable and Quinoa Stew

This stew is a fantastic choice for a filling meal, especially during the colder months. Packed with nutrients, it’s colorful and comforting.

Begin by heating olive oil in a large pot. Add diced carrots, zucchini, and bell peppers (red or yellow for Low FODMAP) and cook until they start to soften. Stir in rinsed quinoa, diced tomatoes, and low FODMAP vegetable broth. Spice it up with herbs like thyme and oregano. Let it simmer for about 30 minutes until the quinoa is cooked. You can top it off with freshly chopped parsley for a burst of freshness.

Notes:

  • Feel free to add any other Low FODMAP vegetables you enjoy, such as spinach or green beans.
  • This stew can be stored in the fridge for about 4-5 days, making it perfect for meal prep.

3. Chicken and Sweet Potato Stew

This wholesome stew is not only delicious but also a great way to incorporate lean protein and fiber into your diet.

Start by browning diced chicken breast in a large pot with olive oil. Once browned, add diced sweet potatoes, carrots, and the green parts of chopped green onions. Pour in low FODMAP chicken broth and add a bay leaf along with your favorite herbs like rosemary and thyme. Simmer until the sweet potatoes are tender and the chicken is cooked through, about 25-30 minutes. Remove the bay leaf before serving.

Notes:

  • You can substitute the chicken with turkey or even tofu for a vegetarian option.
  • Serve with a side salad or Low FODMAP crackers for a complete meal.

These examples of Low FODMAP soups and stews are sure to warm you up and satisfy your cravings while keeping your dietary restrictions in mind. Enjoy the process of cooking and the delicious results!