Low FODMAP Scallion Carrot Ginger Soup
Warm, velvety, and deeply fragrant, this blended soup is the kind of bowl that feels like a full reset — especially on a rough digestion day. Two pounds of sweet carrots get simmered until completely tender with fresh ginger, turmeric, and cumin, then blended silky smooth and finished with a full can of rich coconut milk and a bright squeeze of lime. The result is creamy without being heavy, and the flavor is genuinely complex for such a simple ingredient list. The trickiest part of making a soup like this gut-friendly is usually the aromatics — garlic and onion are classic soup starters that can cause real trouble. Here, garlic-infused oil delivers all that savory depth without the fructans, and only the green tops of scallions are used, which are the safe part of the plant. One important note: reach for a certified low-FODMAP broth or a homemade batch, since most store-bought versions quietly sneak in garlic or onion powder. This recipe makes four servings, so it's a great candidate for meal prep — it reheats beautifully and the flavors actually deepen overnight. Finish each bowl with a drizzle of garlic-infused oil and a scatter of scallion greens for a little color and freshness that makes it feel restaurant-worthy.
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Learn more →Ingredients
4 servings
- 2 tbsp garlic-infused oil
- ½ cup scallion greens, thinly sliced (green tops only)
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 lbs carrots, peeled and cut into 1-inch pieces
- 1 tbsp fresh ginger, peeled and finely grated
- ½ tsp ground turmeric
- ¼ tsp ground cumin
- 4 cups chicken broth
- 1 can (13.5 oz) full-fat coconut milk
- 1 tsp salt, plus more to taste
- ¼ tsp black pepper
- 1–2 tsp fresh lime juice
For serving
- 2 tbsp scallion greens, thinly sliced (optional)Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1–2 tsp garlic-infused oil, for drizzling (optional)
Instructions
- 1
Heat the garlic-infused oil in a large pot or Dutch oven over medium heat until shimmering. Add the scallion greens and cook, stirring, until softened and fragrant, about 2 minutes.
- 2
Add the carrots, grated ginger, turmeric, and cumin. Stir to coat the carrots in the oil and spices, and cook for 2 minutes until the spices are fragrant.
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