15 Minute no cook vegan low FODMAP tomato soup is the perfect quick lunch recipe. Creamy and fragrant, made with red peppers, tomatoes, tahini, and almond milk this room temperature soup makes for the ultimateย feel good meal. Gluten-Free and vegan.
Ever heard of a low FODMAP diet? If you haven’t, a low FODMAP dietย limits foods high in fructose, lactose, fructans, galactans and polyols. Some of the foods to be avoided include onions, garlic, beans, wheat, legumes, apples, mangoes, grapefruit, etc).
Who is this diet specifically good for?
Those with IBS.ย Irritable Bowel Syndrome (IBS) is a serious GI issue that affects the large intestine (colon) and commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation; there is no cure or known cause for IBS. I personally have friends and family members who suffer from IBS and I know how serious and uncomfortable this condition is.
For years one of my friends had no idea why she would be experiencing these symptoms and simply accepted that food and its consumption would generally turn into an unpleasant and painful affair. Clearly she is not alone as up to 20% of U.S. adults have IBS symptomsย and unfortunately for us ladies more of us are diagnosed with it.*
Over the years I have heard from both friends and family that changes in diet have been the biggest contributors to controlling and managing the IBS symptoms and making sure those conditions improve. A low FODMAP diet seems to be at the center of these changes (About 75% of IBS sufferers get relief from symptoms with a low-FODMAP diet*).
I am a true believer in diet changes having a drastic impact on your overall health but specifically in the management of various ailments, symptoms and diseases. I completely support testing out various diets depending on what medical issues you are facing.
Though it can be difficult at times to completely overhaul what you have been eating the long term benefits are worth it. In honor of my friends and family members facing IBS I wanted to share an IBS friendly low FODMAP recipe. This no cook vegan low FODMAP tomato soup makes for the perfect lunch. One of the many ingredients you cannot incorporate into cooking on a low FODMAP diet is garlic and onions – the real foundation for many of my meals. But there is no reason to get discouraged. Even without those ingredients you can create delicious recipes made from scratch.
In this soup I omitted onions and garlic and made this directly in the blender with tomatoes, tahini, olive oil, sugar, red bell peppers and almond milk.
The result was a silky smooth lightly creamy and refreshing bowl of low FODMAP tomato soup. The tahini and red bell pepper adds in a depth of flavor that you wouldn’t have with just tomato soup.
You could heat this low FODMAP tomato soup up on the stove top but better yet serve it at room temperature.
This instantly brought back memories on sipping on gazpacho while I was traveling abroad in Spain back in 2009.
From another friend (this time male) who has IBS I have heard that another large contributor to feeling better for him was finding and taking the right probiotic.
That’s where VSL# 3 comes in.ย VSL#3 is a high-potency probiotic medical food that is clinically proven in the dietary management of irritable bowel syndrome (IBS), ulcerative colitis (UC) and ileal pouch.
VSL#3 products must be refrigerated to maintain potency, are gluten-free, Kosher and Halal certified.ย VSL#3 can be boughtย at aย local pharmacy, though you will have to ask the pharmacist for it since it is kept in the refrigerator.
For more information head over to ย VSL#3 ย and use the code โDOCTORโ at checkout for $5 off.
Enter the IBS-Friendly Feast Giveaway today where theย Grand Prize winner willย receive a cooking class for two at William Sonoma or Sur la Table stores and custom IBS-friendly recipes from VSL#3. Five runners-up winners will receive a one-month supply of the VSL#3 product. Enter before 11/25 at 12 p.m. ET!
Furthermore you can findย VSL#3 on Facebook for giveaways and exclusive offers, Youtube for aย series of videos packed with helpful info about IBS & UC and on their recipe page for IBS friendly recipes.
What do you think? Have you ever tried a low FODMAP tomato soup before? Willing to give it a shot? I know you’ll love it!
If you’re looking for other cold soup recipe ideas be sure to check out my Vegan Avocado Gazpacho!
15 Minute no cook low fodmap tomato soup is the perfect quick lunch recipe. Creamy and fragrant this room temperature soup makes for a perfect feel good meal. Gluten-Free, vegan and low FODMAP.
- 2 and 1/2 cups diced tomatoes 4 small tomatoes
- 1 tablespoon tahini
- 3/4 teaspoon salt
- 1/4 - 1/2 cup cold water
- 1 tablespoon extra virgin olive oil
- 1 teaspoon sugar
- 2 tablespoons almond milk optional
- 1/2 cup diced red bell peper 1 bell pepper
- 1/4 teaspoon red pepper flakes
- handful cilantro chopped to garnish
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In a blender combine tomatoes, tahini, salt, water, olive oil, sugar almond milk, and bell pepper.
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Blend until smooth.
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Serve sprinkled with red pepper flakes and cilantro.
Recipe Adapted from VSL#3 Recipe Cards
*Harris Poll conducted the GI Issues Survey on behalf of VSL#3. The survey was administered online within the United States between April 1 – 7, 2015 among 607 adultโs ages 18+ who have been diagnosed with a digestive or gastrointestinal condition, irritable bowel syndrome, or ulcerative colitis, ileal pouch (โsufferersโ)
*I personally have not tested out the probiotic as I do not have IBS and this not a product review.ย
VSL#3ยฎ is a high-potency probiotic medical food that’s clinically proven in the dietary management of IBS, ulcerative colitis, andย ilealย pouch. To learn more visitย www.vsl3.comย and LIKE the brand onย Facebook.
This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3ยฎ is a high-potency probiotic medical food for the dietary management of IBS, UC and ileal pouch and must be used under medical supervision. These statements have not been evaluated by the FDA. The product is not intended to diagnose, treat, cure or prevent any disease.
Noel says
I love tomato soup! Nice to find an easy vegan option!
Vicky says
It’s the best right?! You’re bound to love this one!
Tish says
I like tomato soup but have never tried making it. Good to have a recipe now.
Vicky says
This one is sooo easy to make you’ve got to try it! No cooking required, just blend everything together!
Stacey says
Oh this tomato soup looks very comforting ๐ Great that it is vegan and low fodmap. Happy belly food ๐
Vicky says
Thanks! Haha yes happy belly food indeed!
Manal Obieda says
This got to be the most summery soup recipe ever…love the use of Tahini here too..
Vicky says
It is seriously perfect for summer — which I what I currently feel like I’m living in here in Costa Rica!
LydiaF says
I like the idea of adding the tahini. Next time we make a soup with tomatoes and peppers we’ll give it a try.
Vicky says
The tahini adds a nice depth of flavor. Highly recommend trying it in your next tomato soup recipe!
Jaimee says
Oh my gosh where was this beautiful recipe when I was trying to go raw vegan?! This sounds delicious, and although I’m a bit more cooked and a bit less vegan in my diet, I’d love to try this out.
Vicky says
Haha this works for all diets if you ask me! Vegan or no vegan I think everyone will love this light and refreshing soup : )
Liz says
I love that you’ve added bell pepper to your soup! What a scrumptious combination!
Vicky says
Thanks! It’s give it a pop in flavor for sure : )
Willow says
I have a friend who has IBS. The next time I see her, I will give her your website info. I know she goes through a lot of discomfort. I know she would love this recipe!
Vicky says
Thanks for passing it along to her. This low FODMAP soup shouldn’t give her any problems!
Abigail (Manila Spoon) says
I love easy and delicious and this awesome vegan soup perfectly describes that! A must-try!
Vicky says
Thanks!
Nagi@RecipeTinEats says
I love quick fix meals and this looks like a yummy addition to my list. Will try this out too!
Vicky says
Hope you enjoy it Nagi! It’s so easy to make I’ve literally made it twice in the last week alone!
The Food Hunter says
Beautiful and delicious too!
Vicky says
Thanks!
Kimberly @ The Daring Gourmet says
I never tried a raw tomato soup but I’ll bet it’s delicious!
Vicky says
It certainly is! You’ve got to try it!
Chris @ Simple Food 365 says
WOW. This looks so yummy. We have always been fans of tomato soup, but we’ve never tried it this way. Sounds awesome – saving for later!
Vicky says
If you love tomato soup you’re going to love this super light blenderized version!
Christiane ~ Taking On Magazines says
Your soup looks so refreshing. I’ve been cooking all day so I’m overheated … a bowl of that would be perfect right now.
Vicky says
Haha yes this is the perfect cool down meal!
Brandon @ Kitchen Konfidence says
Vicky, I’m loving the vibrant red color of this soup! And the fact that’s it’s no cook. Well done!
Vicky says
Haha thanks! No cook soups are definitely a win win!
Anita says
This is so fascinating! I definitely want to try this alternative take on tomato soup!
Vicky says
Such a simple quick lunch. Literally ready in minutes!
Matthew from Nomageddon says
My brother has chrohn’s and I’m going to point him to Vsl#3 on thanksgiving. Fodmap will help him a lot, I think.
Vicky says
Yes the FODMAP diet could potentially help him. I hope it does help him!!
Steph @ Steph in Thyme says
Mmmm how lovely – no bake and blender. Love an easy, fresh meal!
Vicky says
Exactly! Simplicity at its finest!