Low fodmap, fresh tomato soup

Tomato soup has always been a firm favourite for me. When I was little my favourite thing to order at a café was a bowl of bright red tomato soup and a side of chunky chips (for dipping of course). I am aware that it was weird. But I’m ok with that, because it was delicious.

I remember when I was six and in hospital having my appendix whipped out, lunch was always good old Heinz cream of tomato. Ever since, it’s been a comfort food of mine.

However, as we all know, if you’re on fodmap you can’t just grab a tin of soup from the shop. Oh no, it’ll be full of milk and onion and garlic and tummy ache.

So I’ve come up with my own, far healthier and bloated belly free version. It’s not Heinz but I promise you it will hit the spot.


  • 900g Passata
  • 1 tbsp tomato puree
  • 1 courgette
  • 1 red pepper
  • 2 spring onions (green tops only)
  • Low fodmap stock
  • 1 tsp sugar
  • 1 tbsp dried basil
  • 1 tbsp fresh basil (optional)
  • 1 tbsp garlic infused oil
  • Salt and pepper to taste


Chop up all the veg roughly and add to a deep saucepan along with the garlic oil, basil, sugar, salt and pepper.

Fry gently until the veg is softened then pour in the passata, the stock and the tomato puree.

Leave to simmer on a low heat until everything is soft, then remove from the heat and blend until there are no lumps left.

Adjust the seasoning to your taste, maybe add a bit more basil, salt and pepper or an extra pinch of sugar to bring out the flavour of the tomatoes.

And there you have it! Really yummy, fresh tomato soup.

Low fodmap lamb tagine


A warming, delicately spiced, melt in your mouth tagine is a wonderful thing. I discovered my love for this tasty dish at one of my best friend’s wedding, where they served steaming bowls of delicious tagine packed full of flavour to us hungry guests! It’s such a crowd pleaser!

And just because you’re on low fodmap doesn’t mean you should have to miss out. But if you’re on this diet then you’re probably dealing with some pretty horrible symptoms and the thought of slaving over a hot oven after a long day is not a happy one…

And this is where the magic of a slow cooker comes in. An authentic Moroccan tagine is made in a proper tagine pot but when energy is in short supply a slow cooker is your best friend. You can chuck everything in at once and just leave it to do all the work.

I also like to pack it full of veg to get as many nutrients in as possible.

Although tagine is usually bursting full of glistening, plump apricots and sultanas, they’re high in fodmaps so I’ve sadly had to leave them out of this recipe but I think the spices more than make up for that.



  • 1 tsp cayenne pepper
  • 2 tsp ground black pepper
  • 1½ tbsp paprika
  • 1½ tbsp ground ginger
  • 1 tbsp turmeric
  • 1 tsp ground cinnamon
  • 500g lamb, diced
  • 2 carrots, peeled and chopped
  • A handful of olives
  • ½ butternut squash, peeled andchopped
  • 1 red pepper, chopped
  • 1 courgette, chopped
  • 2 tbsp olive oil
  • 1 tbsp garlic oil
  • 700g passata
  • 1 tsp saffron stamens, soaked in cold water
  • 600ml/1 pint low fodmap stock
  • 1 tbsp clear maple syrup
  • 2 tbsp coriander, roughly chopped
  • 2 tbsp flat leaf parsley, roughly chopped


  1. Place the cayenne, black pepper, paprika, ginger, turmeric and cinnamon into a small bowl and mix to combine. Place the lamb in a large bowl and toss together with half of the spice mix. Cover and leave overnight in the fridge. You can skip this stage and just put all of it in the slow cooker at once if you’re short on time or energy!
  2. Heat 1 tbsp olive oil and 1 tbsp of garlic oil in a large casserole dish. Add the veg and the remaining spice mix and cook over a gentle heat for 10 minutes so that the veg is soft.
  3. In a separate frying pan, heat the remaining oil and brown the cubes of lamb on all sides then add the browned meat to the slow cooker. De-glaze the frying pan with a glug of passata and add these juices to the pan.
  4. Tip everything, including the remaining ingredients into your slow cooker and let it cook for at least 2 hours, until the lamb is meltingly tender.