It’s no secret that soup is THE most comforting food on the face of the planet. When doing my low-fodmap elimination diet, I came up with this delicious and comforting soup recipe. This low-fodmap vegetable curry soup is full of antioxidants, nutritious veggies, and SO much flavor. This soup does not contain any garlic or onion, and to be honest, I was unsure that anything could taste this good without those ingredients. But this recipe far exceeded my expectations, and I promise you won’t even miss those traditional curry ingredients in this soup.
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What is in this vegetable soup?
Well, these ingredients can be easily modified to suit one’s own preferences and refrigeration stock. Here are the ingredients that I use. Another thing to keep in mind is that this curry soup can be made 100% vegan by leaving out the chicken. It’s also gluten-free, dairy-free, and suitable for many different diet options.
- Zucchini: Can be subbed for another squash-like vegetable.
- Carrots: Sweet potato would work well here too!
- Coconut milk: Full fat or light works here.
- Spinach: Kale or another dark leafy green would also be a great option.
- Chicken stock (or vegetable stock)
- Canned shredded chicken (can be omitted)*
- Olive oil: Coconut oil would work nicely too.
- Fresh ginger: I use the ginger squeeze from a grocery store like this one from SpiceWorld.
- Tumeric
- Garam masala
- Corriander
- Paprika
- Salt
- Pepper
- Fresh basil, parsley, or cilantro: Totally optional!
All of those vegetables and spices marry to create the dreamiest and most comforting concoction. Packed with protein and fiber-rich veggies. Feel free to substitute the shredded chicken with chickpeas, tofu, or another plant-based protein if desired.
Health benefits of this soup:
Moreover, this soup is not only dang delicious, but it is also SO good for you. This vegetable curry offers many health benefits, including many anti-inflammatory properties. Tumeric and ginger are renowned for their anti-inflammatory properties, called phenolic compounds. Those compounds promote the defense mechanism in your body, boosting its antioxidant effects. Also, the zucchini and carrots both contain numerous nutrients for the body, as well as lowering both blood sugar and cholesterol, respectively.
To be honest, my favorite thing about this soup is how throwing many different ingredients together, let it simmer, then BAM. You’re done. This soup can be easily reheated and meal-prepped for the week.
Who should make this soup?
Stuck in a recipe rut? By experimenting with new easy one-pot recipes, you can break the repetitive pattern of making and eating the same meals every week. Making soup only takes thirty minutes or so, plus some unattended stove-cook time. Everyone gets strapped for time in the middle of the week and finds themselves eating the same things over and over. However, making soup can be just the fix. Pair it with your other meal components, and you will find a fun and convenient way to add color and nutrients to your routine.
Anyone who is following a low-FODMAP diet will greatly enjoy this recipe. Instead of using garlic and onion like a traditional curry, I modified this soup to be packed with powerful spices, perfect for my low-FODMAP friends.
Vegetable Curry (low-FODMAP)
Equipment
- 1 immersion blender optional, but recommended!
Ingredients
- 3 tbsp olive oil
- 3 medium zucchini in coins
- 5 large carrots peeled, in coins
- 2 tbsp ginger squeeze 1 tbsp of freshly grated ginger or powdered ginger works too
- 1 T plus 1 tsp turmeric powder
- 2 ½ tsp coriander
- 1 tsp garam masala
- ½ tsp paprika
- ¾ tsp salt * depending on sodium level of chicken (if using)
- 1 ½ tsp black pepper
- 2 cans shredded chicken
- 1 ½ quart chicken or veggie stock
- 1 can coconut milk light, or full fat!
- 3 cups spinach
- 1 bunch fresh, chopped basil optional!
Instructions
- First, heat a dutch oven or large pot to medium heat with the olive oil.
- Throw the chopped zucchini and carrots into the pot and cook for about 5-6 minutes or until slightly soft. * Add all the seasonings and mix until incorporated.
- Next, reduce the heat to medium-low and add the chicken or vegetable stock. Cover and let the soup come to a simmer. Simmer the soup for about 20-25 minutes.
- This step is important for texture but not for taste. Use an immersion blender and carefully blend until about half the vegetables get immersed and smoothly blended. Doing this creates a smooth and naturally creamy broth. See notes for alternatives. *
- After blending, add the shredded chicken or chosen protein if using. I have a tip if you are using canned shredded chicken in my notes below. *
- Return the soup to a simmer and then stir in the coconut milk, spinach, and any fresh herbs.
- Once the soup is simmering again, it is ready to serve. Serve with some toasted bread or crackers and enjoy throughout the week! See notes for storage! *
Notes
Let me know in the comments below how much you liked the soup! It would mean the world!
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