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 ultimate feel good meal. Gluten-Free and vegan.
Ever heard of a low FODMAP diet? If you haven’t, a low FODMAP diet 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. 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 symptoms 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. 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. VSL#3 can be bought at a 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 VSL#3 and use the code “DOCTOR” at checkout for $5 off.
Enter the IBS-Friendly Feast Giveaway today where the Grand Prize winner will 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 find VSL#3 on Facebook for giveaways and exclusive offers, Youtube for a 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 vegan 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.
5 minPrep Time
10 minCook Time
15 minTotal Time
- 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
- In a blender combine tomatoes, tahini, salt, water, olive oil, sugar almond milk, and bell pepper.
- Blend until smooth.
- 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 adult’s ages 18+ who have been diagnosed with a digestive or gastrointestinal condition, irritable bowel syndrome, or ulcerative colitis, ileal pouch (“sufferers”)
*I personally have not tested out the probiotic as I do not have IBS and this not a product review.
VSL#3® is a high-potency probiotic medical food that’s clinically proven in the dietary management of IBS, ulcerative colitis, and ileal pouch. To learn more visit www.vsl3.com and LIKE the brand on Facebook.
This is a product-provided, sponsored conversation that contains affiliate links. All opinions, text and experiences are my own. VSL#3® 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.