Pureed Carrot Soup
Silky pureed carrot soup with ginger warmth—one of the safest vegetable soups during a flare. Fork-tender carrots blend into a smooth, anti-inflammatory bowl.
Pureed Carrot Soup
Silky pureed carrot soup with ginger warmth—one of the safest vegetable soups during a flare. Fork-tender carrots blend into a smooth, anti-inflammatory bowl.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Heat the garlic-infused oil in a large pot over medium heat until shimmering, about 1 minute.
Equipment: large potAdd the minced ginger (if using) and cook for about 1 minute, stirring frequently, until fragrant but not browned.
Tip: Don't let the ginger brown—it can turn bitterAdd the chopped carrots and stir to coat them in the ginger-infused oil.
Pour in the broth and add the salt. Bring the mixture to a boil over high heat.
Once boiling, reduce heat to medium-low and simmer for 25-30 minutes, until the carrots are completely fork-tender and falling apart when pressed.
Tip: Carrots should be completely falling apart when pressed with a forkRemove from heat and let cool slightly for 5 minutes before blending.
Tip: This prevents dangerous splattering when blendingWorking in batches if using a countertop blender (never fill more than half full with hot liquid), or using an immersion blender directly in the pot, blend until completely smooth and silky with no visible chunks.
Equipment: immersion blender, countertop blenderReturn the pureed soup to the pot if using a countertop blender. Stir in the white pepper (if using) and heat over low heat until warmed through.
Taste and adjust seasoning with additional salt if needed.
Ladle into bowls, garnish with a small amount of fresh parsley if desired, and serve warm.
Notes
Storage
Refrigerate in an airtight container for up to 5 days. Freezes well for up to 3 months. Reheat gently on the stovetop, adding a splash of broth if needed to thin.
Extra smooth for strictures
For active flares or strictures, strain the blended soup through a fine-mesh sieve to remove any remaining fiber particles. This creates an ultra-smooth texture that's exceptionally gentle.
Ginger substitute
If ginger feels too warming or causes discomfort, omit it entirely. The soup is equally soothing without it and remains low-FODMAP.
Broth choice
Chicken broth adds protein. Vegetable broth keeps it vegan. Use low-sodium broth if managing fluid retention.
No onion by design
Traditional carrot soup uses onion, which is high-FODMAP. Garlic-infused oil provides flavor without the fructans—they don't transfer to oil during infusion.
Batch cooking
This recipe doubles or triples easily. Make a large batch and freeze in single-serving portions for quick flare meals.
Coconut cream addition
For extra calories and creaminess, stir in 2-3 tablespoons of coconut cream before serving. Adds healthy fats without dairy.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
