Roasted Carrot Soup (low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make-ahead: Steps 1 - 6

This delicious and beautiful soup makes a delightful winter lunch or dinner served with our perfect grilled cheese sandwiches. Roasting the carrots brings out the flavor and the color in this soup so it makes an excellent first course or even an appetizer served in small glasses. It’s light and flavorful and can be fully dairy-free if needed.

Ingredients

1 3/4 pounds carrots (about 6-8 large carrots)

4 tablespoons garlic-infused olive oil

4 cups low FODMAP chicken broth (I used Gourmend low FODMAP Chicken Broth - Use code IBSGC15 for a 15% discount)

1 piece ginger, an inch long, peeled

1 sprig thyme, plus more for garnish

4 green onions (green part only) chopped

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1/2 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)

1 teaspoon Gourmend Garlic Scape Powder (use code IBSGC15 for 15% discount)

Kosher salt and freshly ground black pepper

1/4 - 1/2 cup heavy cream or coconut milk

Directions

(1) Prepare: Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Wash and cut the carrots into 1-inch rounds and toss them, in a bowl, with 2 tablespoons of the olive oil and a generous sprinkling of salt.

(2) Roast the carrots: Put the baking sheet in the oven and cook until the carrots are fork-tender, turning them over with a spatula halfway through the baking time. Bake for about 20 minutes (more if your carrots are very thick or your pieces are large).

(3) Heat the broth: Meanwhile, bring the chicken broth to a boil, add the ginger and the thyme and reduce heat to simmer for 15 minutes.

(4) Cook the green onions: In a small frying pan, heat the remaining 2 tablespoons of olive oil. When hot, add the chopped green onions and cook for a couple of minutes until soft but not browned. Remove from the heat and set aside.

(5) Finish: Remove the ginger and thyme from the chicken broth and add the cooked green onions and the carrots. Bring to a boil then reduce heat and simmer for 5 to 10 minutes, until the carrots are soft enough to puree. Remove from the heat and stir in 1/4 cup of cream or coconut milk.

(6) Blend the soup: Use an immersion or a standard blender to puree the mixture until smooth. If the soup seems too thick, add a bit more cream or coconut milk and reheat gently if needed (do not boil). Add the garlic and onion salts, and the garlic scape powder. Blend and taste, and add salt and pepper to your taste.

Make-ahead note: At this point, you may let the soup cool, then keep it in an airtight container in the fridge for 2 or 3 days. The soup actually improves with some time so it’s a great make-ahead dish. When ready to serve, reheat over medium heat only. Do not boil.

(7) Plate and serve: To serve, garnish with chopped fresh thyme, and fresh ground black pepper.

Eat and enjoy every bite because you can!

*This post may contain links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ soup recipes you might enjoy