IBS Sano - Low FODMAP Recipes - Logo Background Recipes


large knob of lactose free butter

700g carrots, peeled and thinly sliced

1l light low FODMAP vegetable stock

125ml freshly squeezed orange juice

2 tbsp finely chopped fresh mint

Lactose free double cream, for drizzling - optional


Melt the lactose free butter gently in a medium saucepan then add the carrots. Cover with a lid and leave over a low heat, stirring occasionally, until the vegetables have softened but not coloured (about 12 minutes).

Pour in the stock and sprinkle in a little salt.. Bring to the boil and simmer, partially covered, for 20-30 minutes or until the vegetables are very soft. Take off the heat and leave to cool for a few minutes.

Strain the vegetables through a sieve set over a bowl. Reserve the liquid. Transfer the vegetables to a food processor or blender.

Process until smooth, adding enough of the strained liquid to make the mixture turn easily in the machine. Set the sieve over the cleaned pan and push the puréed vegetables through (this step is not essential but gives the soup a very smooth finish). Pour in the liquid and stir well to blend.

Tip in the orange juice and mint and gently reheat the soup. Stir and taste to see if more salt is needed, then pour into warmed bowls. If you like the idea of the lactose free cream, drizzle a little over the top.

Recipe adapted from: Good Food

Share on Facebook Share on Twitter Share on LinkedIn Share on Tumblr Share on Google Bookmarks Share on Reddit Share on Stumble Upon
We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Orange, carrot & mint soup