Self-made FODMAP friendly recipes

Bowls of goodness: vegan and FODMAP friendly carrot and parsnip soup

I love adding potatoes to soups, especially a sweet potato for this particular recipe as it adds a much sweeter flavour which complements the earthy richness of the parsnips. Top tip: always add just one, or two smaller potatoes, to solidify and add depth to any soup.

Serves 5

Prep time: 15 minutes

Cooking time: 30 minutes


4 tbsp. corn oil or vegetable oil, plus extra

5 carrots

5 parsnips

1 large sweet potato

1 tsp salt

2 tsp coarse black pepper

1 gluten-free stock cube

500ml hot water

50g pumpkin seeds (optional)

Garlic oil (optional)


Large saucepan

Handheld blender


  1. Peel and chop both the carrots and parsnips into 4cm chunks. In a large saucepan, heat up the corn oil for 1 minute on medium heat, adding the salt and coarse pepper.
  2. Place the chopped vegetables in the saucepan and cook for 10 minutes, regularly stirring so that they soften evenly and turn golden. While the chopped vegetables are still cooking, peel, chop into bite-sized chunks and place the large sweet potato in a microwavable dish and microwave on high power for between 5-7 minutes, or until soft.
  3. Boil 500ml of water and dissolve the gluten-free stock cube in a jug, before pouring into the large saucepan. Once the potato has softened, add to the cooked vegetables.
  4. Reducing the heat, leave the vegetables to simmer for approximately 15 minutes, or until the liquid has thickened and the potato chunks have blended well with the mixture.
  5. Turn the heat off and blend the soup with either a handheld blender or food processor until the mixture is fully blended and smooth. Optional: on a flat large tray, sprinkle 50g pumpkin seeds and toast in the oven for 5 minutes on 150ºC fan or 170ºC without, turning them over half way through so that both sides cook evenly.
  6. Scoop up a spoonful of soup with a ladle and liberally sprinkle toasted pumpkin seeds on top, then add a delicate drizzle of garlic oil before serving.

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