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Low FODMAP Tomato Soup with Corn & Basil | FODY Foods

Low FODMAP Recipes

low-fodmap-soup


10 mins

1 hour, 5 mins

Makes about 10 cups (2.4 L); serving size 1-cup (240 ml)

Description of FODY's Low FODMAP Tomato Soup with Corn & Basil

How lucky are we that tomatoes, corn and fresh basil are all in season at the same time - and are Low FODMAP! Serving sizes count, of course, so pay attention to our recommendations.

The tomatoes are in two forms for this recipe: fresh, which we roast with FODY Garlic-Infused Olive Oil, and then also high quality canned crushed tomatoes. FODY's Low FODMAP Soup Base, either chicken or vegetable, is used as stock. Fresh basil and corn bring fresh, vibrant flavor and color to this dish.

As for the corn, it is Low FODMAP in amounts of 43 g, which Monash pegs at half a cob and amounts to a scant 1/3 cup. You can cut it fresh off the cob, in which case you need 4 cobs (you will end up with extra), or you can use frozen kernels, which you can add to the soup without defrosting. Canned kernels are less fresh tasting and not recommended.

Serve with some crusty Low FODMAP sourdough bread and a hunk of cheese on the side and you have a meal!


Low FODMAP Tomato Soup with Corn & Basil Ingredients

  • 3 pounds (1.4 kg) plum tomatoes, cored and diced
  • 5 tablespoons FODY Garlic-Infused Olive Oil, divided
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 cup (32 g) chopped scallions, green parts only
  • 4 cups (960 ml) water, at room temperature or hot from the tap
  • 1 tablespoons plus 2 teaspoons FODY Vegetable Soup Base or Chicken Soup Base
  • 1, 28-ounce (794 g) can crushed tomatoes
  • 2 cups (300 g) corn kernels, fresh off the cob or frozen
  • 2 cups (30 g) fresh basil leaves, cut into thin ribbons

Directions for Low FODMAP Tomato Soup

Position rack in hottest area of oven. Preheat oven to 400F/200C.

Toss the diced tomatoes and 3 tablespoons of the oil in a mixing bowl and season with salt and pepper. Scatter in an even layer on rimmed sheet pan and roast in oven for about 45 to 55 minutes or until starting to take on blackened tinged areas.

Meanwhile, add remaining 2 tablespoons of oil to a large stockpot and heat until shimmering over medium heat. Add chopped scallions and sauté for about 2 minutes or until softened. Add water and Fody Soup Base of choice, raise heat, and bring mixture to a simmer. Give it a quick stir and make sure soup base is dissolved. Add crushed tomatoes, corn and basil and adjust heat to simmer for about 5 minutes. Taste and season with salt and pepper, as needed.

Your low FODMAP tomato soup is ready to serve, or cool, pack into an airtight container and refrigerate for up to 4 days. Reheat gently.


About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. 

Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

fodmapeveryday.com

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Comments

by Val Alton

Tried this today and it was easy and delicious! Thank you. The directions do not say when to add the roasted tomatoes. I added them when I put in the corn. Val