FODMap Diet Soup Recipe

Big pot of Spring Veggies SoupRecently I worked with a client who is following a very limited diet. The FODMAPs diet is not very well known, but it was developed to help people avoid a collection of foods to which a surprisingly large number of people are highly sensitive. For these people, who react negatively to these particular foods, paying attention to the FODMAPs in their diets has helped them avoid often debilitating, embarrassing, and painful digestive issues. To learn more about what FODMAPs are and who might benefit from trying out the FODMAPs diet there is a a good summary here on Mark’s Daily Apple

In doing a little research, I found that there aren’t many good recipes online that follow this diet, so I wanted to share the soup recipe that I made with my client. She gave me a list of the foods that she does well with right now, so for some people there may be ingredients to leave out or others to add in. You can easily alter this to use a wider variety of vegetables.

Vegetable Soup Recipe

2 big bunches of chard stalks (chopped)
3-4 Celery stalks (chopped)
3-4 Tbsp. coconut Oil
2 Tbsp. cumin
1 Tbsp. each turmeric & coriander
1 tsp. cinnamon
2 Tbsp. each tarragon and oregano
2-3 Tbsp. grated ginger
~8 cups water
Salt to taste
2 bunches carrots with carrot tops (we used both)


  1. First, I wanted to find a way to have good flavor for the soup without any onions, garlic, fennel or other FODMAPs foods. So the first step was to cut the leafy green part off of chart stalks. Set aside the greens to use later, chop the chard stalks into small pieces. We also used a small amount of celery, chopped.
  2. Sauté the chard stalks and the celery with coconut oil and some salt in a soup pot for about 5 minutes on medium low heat
  3. Add: cumin, coriander, turmeric and a little cinnamon and stir. I always add seasonings by feel, so you may want to play with the above amounts to fit your taste buds.
  4. Next add the tarragon, oregano, and ginger (stir again)
  5. Add ~8 cups of water and bring it to a boil, then turn down to simmer. It’s helpful to boil it ahead if you can, so that it’s hot when you add it.
  6. Next add chopped carrots and carrot tops
  7. Finally add chard (cut into pieces)
  8. Simmer for about 5 to 10 minutes until everything is cooked.
  9. Taste for seasonings and adjust as needed. (The ginger flavor gets a bit stronger over time.)

Ways to easily alter the soup:
– If you are using kale, add it before you add the carrots
– You can add pumpkin to thicken it and for a different flavor
– Add cooked tomatoes
– Add bok choy
– Add scallions, cilantro, or any soft cooking greens such as nettle greens or arugula to the soup at the very end or when you re-heat it
– When you re-heat a serving of soup, you can beat one egg like you would to scramble it, but then add it to the boiling soup. The heat will cook it and you’ll have a thicker soup.
– Add a little bit of lemon juice, mustard or other condiment that you can have.

Adding Meat:
– You can add any cooked meat to the soup. Simply cut into small pieces and add in.
– A great way to cook up ground buffalo meat (or other ground meat): put salt into a frying pan, turn onto medium high and once the pan is hot add the ground buffalo meat. Salt it some more. Break it apart and stir it around as it cooks. Once it’s completely done, you can add the cooked meat to soups or veggie mixtures.

About Maya

Health Coach, Spirit Coach, intuitive cook, cooking teacher, energy healer, Jin Shin Jyutsu practitioner, soccer player, lover of life...
This entry was posted in dairy-free, Gluten-free, Main Dishes, Recipes and tagged , , , . Bookmark the permalink.

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