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.

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Comments Rating 5 (4 reviews)

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  1. Lora August 26, 2020
    • Rachel Pauls Food August 26, 2020
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    • Rachel Pauls Food November 30, 2020
  5. Beth Davidson March 7, 2022
    • Rachel Pauls Food March 7, 2022

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