Carrot Ginger Soup

A low FODMAP carrot ginger soup with scallion greens, low FODMAP broth, light coconut milk, turmeric, cumin, and lemon.

Prep 15 min

Cook 35 min

Serves 6

Gluten-freeDairy-freeVegan-option

Ingredients

• 2 tbsp garlic-infused olive oil
• 2 lb (900g) carrots, peeled and sliced into 1/2-inch coins (about 6 cups)
• Green tops of 4 scallions, thinly sliced (about 1/2 cup)
• 2 tbsp fresh ginger, peeled and grated
• 4 cups (960 ml) low-FODMAP chicken broth or low-FODMAP vegetable broth
• 1/2 cup (120 ml) canned light coconut milk
• 1/2 tsp ground turmeric
• 1/4 tsp ground cumin
• 3/4 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 2 tsp fresh lemon juice
• Extra garlic-infused oil and toasted pepitas (up to 1 tbsp per bowl), for serving (optional)

Instructions

Build the Base

1. Warm the garlic-infused oil in a heavy pot over medium heat.
2. Add the scallion greens and cook for 2 minutes, stirring, until softened and fragrant.
3. Stir in the ginger, turmeric, and cumin. Cook for 30 seconds, until the spices bloom.

Simmer

1. Add the carrot coins and stir to coat in the oil and spices.
2. Pour in the broth. Add the salt and pepper.
3. Bring to a simmer, then lower the heat and partially cover. Cook for 20 to 25 minutes, stirring occasionally, until the carrots pierce easily with a fork.

Blend and Finish

1. Turn off the heat. Blend the soup until completely smooth using an immersion blender, or transfer in batches to a countertop blender and vent the lid.
2. Stir in the coconut milk and lemon juice. Warm through over low heat for 2 minutes.
3. Taste and adjust salt. Serve with a drizzle of garlic-infused oil and a scatter of toasted pepitas if using.

Tips & Substitutions

• Carrots are low FODMAP at Monash's tested serves. A 2-pound pot split across 6 bowls is about 150 g of carrot per bowl, which is low FODMAP.
• Ginger is low FODMAP at this amount. Two tablespoons of fresh grated ginger across the whole pot gives a clear peppery warmth; add more gradually if you want it bolder.
• Light coconut milk keeps it dairy-free. Half a cup across 6 bowls is about 4 teaspoons per serving, well under the Monash low FODMAP serve of 1/4 cup for canned coconut milk. Full-fat works at the same 1/2 cup total.
• Use a broth without onion or garlic. Most supermarket broths include one or both, so use homemade low-FODMAP chicken broth or a certified low FODMAP broth with no onion, garlic, inulin, or chicory root on the label.
• Use strained garlic-infused oil. Store-bought or homemade both work if no garlic pieces remain; keep homemade oil in the fridge and use it within 4 days.
• Want it richer? Roast the carrots first at 400°F (200°C) for 25 minutes with 1 tbsp oil, salt, and pepper, then cut the simmer time to 10 minutes.

Why This Works

Carrots and ginger are low FODMAP at the amounts used. Carrots stay low across the serves Monash has tested, so a full 2-pound pot divided six ways keeps every bowl low FODMAP, with ginger for warmth.

Garlic-infused oil plus scallion greens adds the onion and garlic flavor. Fructans don't dissolve into oil, so strained oil carries garlic flavor without them, and scallion greens cover the onion note. Same trick as the butternut squash soup and the tomato soup.

Light coconut milk at 1/2 cup. Monash rates canned coconut milk low FODMAP at about 1/4 cup per serve, and this recipe uses about 4 teaspoons per bowl. Heavy cream works in the same amount if you prefer dairy.

Spices and lemon round it out. Turmeric and cumin are low FODMAP at recipe amounts and keep the soup from tasting one-note sweet. Two teaspoons of lemon juice at the end cut through the carrots and coconut milk.

Storage

Refrigerate in sealed containers at 40°F (4°C) or below for up to 4 days. Reheat gently over low heat, stirring often, since coconut-milk soups can break at a hard boil. Freeze the blended base without the coconut milk for up to 3 months, then stir the coconut milk in fresh after reheating.