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Low FODMAP Tomato Soup (Instant Pot / Slow Cooker)


  • Author: Gail
  • Total Time: 30 minutes
  • Yield: 6 servings 1x

Description

This easy, Low FODMAP Tomato Soup recipe makes a nutrient-packed, comforting soup for lunch or dinner in the Instant Pot or slow cooker that will bring back childhood memories. Paleo, Whole30, dairy-free and refined sugar-free.


Ingredients

Units Scale
  • 3 tablespoons garlic-infused olive oil
  • 1/2 cup leek, dark green leaves only, finely chopped
  • 2 large carrots (about 1/2 pound), diced
  • 1 cup low FODMAP chicken bone broth
  • 6 cups common tomatoes + their juices, chopped (if fructose-intolerant) or 2 - 28 ounce cans diced tomatoes + their juice*
  • 2 1/2 teaspoons salt (or to taste)
  • 2 teaspoons dried chives
  • 1 1/2 teaspoons low FODMAP Italian seasoning (homemade or store-bought)
  • 1 teaspoon ground black pepper (or to taste)
  • 1/2 teaspoon fennel seed
  • 1/2 cup coconut cream
  • Freshly-ground black pepper, fresh chopped parsley or basil, for garnish (optional)

Instructions

Low FODMAP Instant Pot Tomato Soup Instructions:

  1. 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. 
  2. 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.
  3. 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. 
  4. Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 15 minutes.
  5. 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:

  1. 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.
  2. 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. 
  3. Set slow cooker timer for 6-8 hours on low or 4 hours on high.
  4. 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.

Notes

*If you eat a low FODMAP diet but find that you are able to tolerate the FODMAP fructose, then the amount of canned tomatoes called for in this recipe may be tolerable for you. If not, use 6 cups of common tomatoes, which are FODMAP free according to Monash University’s Low FODMAP Diet App. It’s a bit more work, but the soup will be just as yummy, I promise.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Soup & Stew
  • Method: Instant Pot / Slow Cooker
  • Cuisine: American

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