Low-FODMAP Carrot and Curry Soup; Gluten-free, Vegan

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This is a rich and flavorful low-FODMAP Carrot and Curry Soup recipe that is easy to make.  You can whip up this low-FODMAP soup with ingredients you already have!  Easy, and super flavorful.  It is a tad spicy, so if you are sensitive then feel free to adjust the seasonings to your preference.

I love a low-FODMAP Carrot and Curry Soup any day, but most of all on a cold or rainy night.  I also enjoyed this low-FODMAP soup with my low-FODMAP potato buns, toasted and cut into bite size croutons!

You may also love my low-FODMAP Minestrone Soup or my low-FODMAP Chicken and Potato Curry made in the slow-cooker.  Or check out over 450 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Carrot and Curry Soup; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 2

Prep time: 30 min


  • 3 tablespoons infused olive oil (I like to use either onion-infused or garlic-infused or a combination)
  • ¾ pound carrots, peeled and cut into 1/2-inch coins
  • 1 teaspoon peeled, grated fresh ginger
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground coriander
  • ½ teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cups low-FODMAP chicken or low-FODMAP vegetable stock for vegan version
  • 1/2 cup canned coconut cream
  • 1/2 cup low-FODMAP milk (such as lactose-free or unsweetened almond milk for vegan version)
  • Juice from ½ lime (about 4 tsp)
  • Fresh chopped cilantro and toasted pumpkin seeds for garnish (optional)


  • Heat the oil in a heavy saucepan or dutch oven
  • Add the chopped carrots along with the ginger, cumin, turmeric, and coriander
  • Stir and cook until softened, about 10 minutes
  • Add the stock; there should be enough to cover the carrots
  • Bring the pot to a boil over high heat
  • Reduce the heat to medium and continue cooking until the carrots are cooked through, about 10 to 15 minutes
  • If you have an immersion blender, purée the soup in the pot
  • If not, wait until the soup cools slightly, and purée in a food processor or blender
  • Add the coconut cream and low-FODMAP milk while you puree to get to desired consistency
    • If needed, add more stock or water to bring the soup to the consistency you want (I added about an additional cup of broth as I prefer a more liquid-y soup)
  • Adjust the seasonings (depending on the stock you use, you may need more or less salt), and add the lime juice to taste
  • Garnish with cilantro and toasted pumpkin seeds if desired

Super creamy and so delicious.  You will love this low-FODMAP carrot and curry soup.

Comments Rating 5 (4 reviews)

10 Responses

  1. Most Addictive soup

    I’ve made this recipe countless times and it never disappoints. Be ware, you may eat the entire pan!

    1. Lora,
      Thank you SO much!! We love feedback like this, it inspires us to keep sharing.
      We also wanted to tell you about our cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch ?

  2. Perfect fall soup

    Making this yummy soup for the 2nd time in 2 weeks! Made a double recipe and ate it every day with pepitas and a sprinkle of ichimi togarashi (ground Japanese chili pepper). This batch I’m doing 1/2 carrot, 1/2 sweet potato for fun. Love this soup!

    1. Wonderful to hear Melanie!!
      You may want to try our low-FODMAP Pumpkin and Sweet Potato Soup. It is one of our favorites 🙂
      Did you know that we have a COOKBOOK available in the US, Canada, UK and Australia?
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Stay in touch with us…we love getting feedback like this!

  3. Yummy

    This was really good, I used chicken bone broth because trying to find a low fodmap vegetable or chicken broth is nearly impossible. I was generous with the spices. Just wish I had doubled the recipe so that I have more leftovers!

  4. Carrot and Curry Soup

    I was skeptical about making this soup but it is absolutely delicious! It’s so creamy and has just the right amount of spice! I highly recommend!

  5. I have not tasted this, but does look good to try, but I am curious as to how it is has the name carrot and curry when I don’t see curry in the list of ingredients?

    1. Hi Beth,
      Curry powder is a spice mixture involving turmeric(gives the yellow color), cumin, pepper and ginger. This recipe involves those components, hence it is a curry. Good luck!

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