This filling and warming roasted carrot and ginger soup is perfect for chilly nights and is endlessly versatile. It's a tasty, easy, and onion-free low FODMAP recipe. This is a recipe for my fellow readers who struggle with IBS or an upset stomach.
Soup is generally a healthy choice, being light and often containing lots of vegetables, particularly in the base stock. But for some who suffer from IBS or other gastrointestinal disorders can struggle to tolerate some carbohydrates in certain foods, otherwise knows as FODMAPS, and among the worst is the onion.
Onions are traditionally the backbone of a good broth, however, is not essential though, and you most likely won't even notice its absence in some of the most creative variations on beloved traditional recipes - such as this roasted and carrot soup recipe.
This roasted carrot and ginger soup draws an intense flavor combination from the ginger as well as the cumin and turmeric without the need of onion. This amazing recipe serves up winter comfort without compromising on taste.
Do you suffer from IBS or an upset stomach?
We all know the discomfort of an upset stomach, but how do we know if it has become a chronic problem? There is no specific test to determine IBS, and the diagnosis is achieved by the process of elimination.
Symptoms of IBS or an upset stomach can be very similar. However, there are a few signs to help you distinguish between them:
- abdominal pain goes away after a bowel movement.
- the frequency of your bowel movement changes.
- there are changes in the appearance of the stool.
- abdominal discomfort persisted for more than three months plus all of the above.
What are FODMAPs?
FODMAPs are a group of fermentable carbohydrates, which are known to cause digestive issues like stomach pain, gas, bloating, diarrhea and constipation in those with irritable bowel syndrome (IBS).
Check this out to find out all about FODMAPs.
Looking for more easy recipes? I've got you covered!
I love to see all your yummy creations! ♥️
Roasted Carrot & Ginger Soup (low-FODMAP + vegan)
- 5 medium carrots, roughly chopped
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric
- thumb-size piece of ginger, peeled and grated
- 4 cups (1 L) wheat/onion and gluten-free vegetable stock, or 4 cups water and 2 cubes vegan boullion
- 2 tablespoons olive oil
- 1/4 cup (60 g) coconut yogurt, optional
- fresh parsley or coriander for garnishing, optional
- salt & black pepper to taste
- Preheat oven to 200°C.
- Put the carrots on a roasting tray, drizzle lightly with 1 tablespoon olive oil and add the cumin seeds, turmeric and salt, stir to coat carrots evenly. Roast for 30 minutes until softened.
- Heat the rest of the olive oil in a large saucepan and add the ginger, then the carrots and the vegetable stock. Simmer and cook for 10 minutes until the carrots are very tender.
- Allow to cool, then blend with an immersion blender. If it's too thick add a little bit of water until desired consistency.
- Return to the heat to warm through and then season with salt & pepper to taste.
- Serve hot with a dollop of coconut yogurt, a sprinkle of fresh parsley or coriander and a sprinkle of black pepper (optional).