Low FODMAP Chunky Tomato Feta Soup
Updated: Apr 29, 2020
Chunky, Creamy Tomato Soup with Feta and Basil
This chunky tomato soup is filled with flavor - without the FODMAPs! For those of you following a low FODMAP diet, it may seem difficult to find soup options without onion and garlic. So, I promised that I would develop some low FODMAP soup options for you and this one is so perfect on a chilly, winter day! This soup is so simple to make and will be loved by anyone - whether you are following a low FODMAP diet or not! And the best part? It comes together in about 45 minutes!
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients (yields about 6 servings):
1/3 C leeks (green parts only, to keep low FODMAP)
2 28-oz cans unsalted crushed plum tomatoes (I used the one from Trader Joe's with basil)
3 Tbsp garlic infused oil (you can purchase this online at fodyfoods.com or Amazon, or you can make it yourself)
1 bay leaf
1 tsp salt
1/4 tsp ground black pepper
1/3 C lactose-free half and half
1 1/2 Tbsp fresh basil, chopped
1/2 C feta, crumbled
1. Warm oil in large saucepan over medium heat. Add leeks and sauté for about 5-7 minutes, until softened and slightly browned.
2. Add crushed tomatoes, salt, pepper and bay leaf. Mix all ingredients and raise heat to high heat, allowing the soup to come to a boil. Allow soup to boil for about 5-10 minutes.
3. Add the basil, cover and reduce to a simmer for about 25 minutes.
4. Once simmered, remove the bay leaf. Puree soup using blender (I used my Cuisinart immersion blender and kept it chunky, but you can use a regular blender and puree the soup until desired consistency. If you are using a traditional blender, be careful transferring the soup, as it will be very hot. If you are using a traditional blender, transfer the pureed soup back into the large pot after this step).
5. Once blended, add the half and half. In order to prevent curdling, I recommend taking a few spoonfuls of soup into a bowl and allowing it to cool slightly for about 2 minutes. Add the half and half to this bowl, mix with a spoon, then slowly add to soup. Mix all ingredients with a spoon until well combined.
6. Add the feta, mix and serve!
Nutritional Analysis Per Serving (1 serving = approximately 1 C soup)
Calories 200 calories, Total Fat 11 g, Saturated Fat 4 g, Cholesterol 16 mg, Sodium 619 mg, Carbohydrates 19, Fiber 9, Protein 6 g, Sodium 619 mg, Calcium 170 mg
* I recommend choosing certified gluten free items for all ingredients if all possible sources of cross-contact need to avoided, such as in the case of celiac disease.
*If you are in the elimination phase of the low FODMAP diet, I recommend sticking to half a serving (~1/2 C ) to keep this low FODMAP, as canned tomatoes are moderate in FODMAPs in larger servings. If you have completed the reintroduction phase and tolerate moderate amounts of fructose, you will likely tolerate a full portion (or larger) of this soup.
*Note: This blog post contains affiliate links, meaning I will make a commission if a purchase is made using that link at no additional cost to you. I never promote a product that I do not truly love on my website and all opinions are my own.
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