Tomato soup is one of the the BEST, most comforting soups to warm up with in cold weather. This Low FODMAP* Tomato Soup recipe is a cinch to make in the Instant Pot or slow cooker and tastes 1,000,000 times better than anything you can get from a can. Nutrient packed and yet - oh, so tasty - this low FODMAP tomato soup recipe is also Paleo and Whole30 compliant as well as dairy-free.
*Please note: this recipe was originally published prior to Monash University retesting raw common tomatoes for FODMAP content. Based on their most recent tests, this recipe now exceeds the tolerable amount of fructose per serving per Monash University. This may not be an issue for those who can tolerate raw tomatoes and/or fructose.
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Tomatoes: A Love / Hate Relationship
I've never liked raw tomatoes. Some people who love tomatoes tend to think this is absurd and always try to convince me that I actually like raw tomatoes.
My dad was one of these people. When I was a kid, he once offered to pay me $50 to eat a raw tomato. I didn't do it. I don't like raw tomatoes. Until the day he died, I believe my dad thought I secretly liked raw tomatoes. I don't.
My husband is another one of these people. He once said that before he dies, he would like to see me eat a raw tomato. Seriously, Jeff? That's what you want to see me do before you die? ... I told him that he's going to die with that wish woefully unfulfilled.
I just don't like raw tomatoes. Why is this so hard for people to accept? Why is it so important to other people that I like tomatoes?!?!
The thing is, I do like tomatoes - when they're cooked. I actually love cooked tomatoes and things made with cooked tomatoes, like ketchup, spaghetti sauce and - of course - this low FODMAP tomato soup. No one gives me any credit for this.
It's all about liking raw tomatoes. Sigh.
Tomato Soup: A Childhood Favorite
As a kid, my mom sometimes made me canned tomato soup for lunch. She would cut little triangles out of bread to make little bread "sailboats." It was adorable.
Due to my dietary issues, I can't eat the canned stuff anymore (nor the bread sailboats, depending on the type of bread, for that matter). Although, having made tomato soup myself with my Instant Pot and slow cooker, I can't say I ever want to eat the canned stuff again, although it is pretty convenient to have on-hand.
Using the Instant Pot to make tomato soup, you can achieve such amazing depth of flavor in just minutes. Or, if you prefer to use a slow cooker, such as a Crock-Pot, this amazing flavor can be achieved over the course of the day when you're doing other things. Either way, it's damn good soup.
Low FODMAP, Paleo + Whole30
This Low FODMAP Tomato Soup is compliant with the Paleo and Whole30 diets. If you're doing a Whole30, this tomato soup on its own is not what the Whole30 folks would deem a full Whole30 meal. Per the Whole30 guidelines, you'll want to add some protein to the soup or eat something with protein alongside the soup.
As far as FODMAPs go, as this tomato soup recipe calls for two full, 28 ounce cans of diced tomatoes with their juices, this is over the recommended amount per Monash University's Low FODMAP Diet App. However, if you eat a low FODMAP diet but find that the FODMAP fructose doesn't bother your stomach, you may choose to use canned tomatoes over fresh tomatoes.
Otherwise, to keep this recipe low FODMAP, I have added an option to use 6 cups of chopped common tomatoes instead of the canned diced tomatoes. I have tested this recipe using both canned and fresh and think both soups taste equally as delicious. Jeff actually preferred the version using fresh tomatoes.
Necessary Equipment
Low FODMAP Instant Pot Tomato Soup
The equipment I use to make this low FODMAP tomato soup in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot (this recipe has been tested in both), or another comparable electric pressure cooker
- Chopping board
- Chopping knife
- Measuring spoons and cups
- Plastic spoon for scraping and stirring
- Immersion blender
- Stirring spoon
- Ladle
Low FODMAP Slow Cooker Tomato Soup
The equipment I use to make this low FODMAP tomato soup in the slow cooker includes:
- Slow Cooker (I use an older model of this 6-quart Crock-Pot)
- Measuring cups and spoons
- Large skillet
- Heat-resistant spatula
- Stirring spoon
- Ladle
Low FODMAP Tomato Soup: Ingredients & Success Tips
Garlic-Infused Olive Oil
To add garlic flavor to this Low FODMAP Tomato Soup recipe without actual garlic, I use 3 tablespoons of garlic-infused olive oil. This gives the tomato soup a robust garlic flavor as well as adds some healthy fat.
Produce
Tomatoes
Unlike most of my other recipes that are primarily meat-focused, produce is the star of this recipe. I can tolerate and prefer to use canned tomatoes as it makes things so much easier, but as mentioned above, if needing to use the low FODMAP option, the version with chopped tomatoes is just as yummy (yummier in Jeff's opinion). If using the chopped tomatoes, try to save as much juice from them as possible to add to the soup. Scrape it off your cutting board with a knife into the Instant Pot or Slow Cooker.
Leek, Dark Green Leaves Only
To add some oniony flavor without onions, I use the dark green leaves of a leek and finely chop them. I actually prefer cooking with leeks now over onions as they don't make me cry when I chop them, and the onion flavor is more subtle, which I find ideal.
Carrots
In addition to tomatoes and leek, I also add some fresh carrots to my tomato soup. I find that the carrots bring down the acidity level created by the tomatoes. Plus, carrots are chock full of nutrients, so why not?
To start the recipe, I sauté the leek and carrots in the garlic oil for 3 minutes, either directly in the Instant Pot or in a skillet on the stove. Then, I add low FODMAP chicken bone broth to deglaze the pan and then the tomatoes.
Seasonings
This recipe is not for those who enjoy bland tasting food. I prefer my food flavor packed, so I add copious amounts of salt, ground black pepper, dried chives (one of my most favorite low FODMAP ingredients), low FODMAP Italian seasoning (typically using my homemade recipe but low FODMAP versions can also be found in stores), and fennel seed. If you prefer smaller amounts of salt and pepper, by all means add as much to suit your own personal taste. Be sure to taste the soup and adjust the seasonings to your liking before serving.
Coconut Cream
After the soup has cooked and I've blended it smooth with an immersion blender, I add some coconut cream. This brings down the acidity of the soup and adds some more healthy fat, which gives it a great flavor.
Serving Options
As I don't eat a strict Paleo diet, when I'm not doing a Whole30, I eat this soup with a grilled cheese sandwich made with sourdough bread, lactose-free cheese, and ghee. This is a low FODMAP serving option that's just heavenly dipped in the tomato soup as well as incredibly filling.
For Paleo/Whole30 serving options, as I mentioned above, you can add some cooked chicken to the soup (although I have not tried or tested it myself) or eat a protein alongside the soup.
Low FODMAP Tomato Soup (Instant Pot / Slow Cooker)
Ingredients
- 3 tablespoons garlic-infused olive oil
- ½ cup leek, dark green leaves only, finely chopped
- 2 large carrots, about ½ pound, diced
- 1 cup low FODMAP chicken bone broth
- 6 cups common tomatoes + their juices, chopped or 2 – 28 ounce cans diced tomatoes + their juice*
- 2 ½ teaspoons salt, or to taste - see notes*
- 2 teaspoons dried chives
- 1 ½ teaspoons low FODMAP Italian seasoning, homemade or store-bought
- 1 teaspoon ground black pepper, or to taste
- ½ teaspoon fennel seed
- ½ cup coconut cream
- Freshly-ground black pepper, fresh chopped parsley or basil, for garnish (optional)
Instructions
Low FODMAP Instant Pot Tomato Soup Instructions:
- Hit "Sauté" on your 6-quart Instant Pot or 8-quart Instant Pot and add the garlic-infused olive oil to the pot. Once the display reads "Hot," add the chopped leek and carrots and sauté for 3 minutes, stirring frequently.
- Hit “Cancel” on the Instant Pot. Add chicken bone broth to the Instant Pot, wait about 15 seconds, and if needed, scrape the bottom of the pot clean with a plastic spoon.
- Add 6 cups of chopped common tomatoes and their juice or 2 cans of diced tomatoes and their juice (if not fructose-intolerant), salt, dried chives, Italian seasoning, ground black pepper and fennel seed to the Instant Pot and stir until combined.
- Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 15 minutes.
- Once the cooking cycle has completed, quick release the pressure. Open lid and allow the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup until smooth or to your desired consistency. Add coconut cream and stir. Taste the soup and adjust seasonings as desired. Garnish with freshly ground black pepper and/or freshly chopped parsley or basil (optional). Serve and enjoy.
Low FODMAP Slow Cooker Tomato Soup Instructions:
- Place a large skillet on the stove top on medium high heat and add the garlic-infused olive oil. Once the skillet is hot, add the chopped leek and carrots and sauté for 3 minutes, stirring frequently. Pour chicken bone broth into the skillet and scrape up anything on the bottom of the pan. Remove skillet from heat. Pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat-resistant spatula to scrape every piece of leek into the slow cooker.
- Add 6 cups of chopped common tomatoes and their juice or 2 cans of diced tomatoes and their juice (if not fructose-intolerant), salt, dried chives, Italian seasoning, ground black pepper and fennel seed to the slow cooker and stir until combined.
- Set slow cooker timer for 6-8 hours on low or 4 hours on high.
- Once the cooking time is finished, turn off slow cooker and remove lid, allowing the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup until smooth or to your desired consistency. Add coconut cream and stir. Taste the soup and adjust seasonings as desired. Garnish with freshly ground black pepper and/or freshly chopped parsley or basil (optional). Serve and enjoy.
Equipment
Notes
- Tomatoes: This recipe was originally written before Monash University retested common tomatoes for FODMAPs, which they previously found were FODMAP free. Their recent tests show they contain fructose (as do canned tomatoes) and they recommend a low FODMAP serving of common and canned tomatoes be up to ½ cup per serving. If you can tolerate fructose or tomatoes or this recipe hasn't been a problem for you in the past, this may not matter to you; however, as written, the amount of tomatoes is now above Monash University's tolerable amount per serving.
- Servings: Makes about 8 cups total for six, 1 ⅓ cup servings.
- Salt: The amount of salt you use will depend on the saltiness of your broth as well as if your canned tomatoes have added salt. I suggest starting with 1 teaspoon and adding more if needed to your own personal taste.
May Kap says
I've been struggling to find low Fodmap soups that also hit the mark for non or low meat eaters, and this one is a real winner! It's savory, hearty and with a subtle almost roasted flavor from the fennel seeds. I used homemade chicken bone broth and reduced the salt to 1.5 tsp, will go even lower next time I make it. I mention that only because bone broth will vary a good deal in saltiness and it's so easy to add salt later it just made sense. I didn't have "Italian Seasoning" so just used 1/2 tsp each of oregano, basil and marjoram. This is truly a new favorite and I'm looking forward to making it later this summer when fresh tomatoes will be in season.
Gail says
I'm so glad you enjoyed it, May! That's a great point on the salt - I will edit the recipe to reflect that. Thanks for taking the time to leave your feedback!