HomeLight Bites Low FODMAP Soup: Oriental Carrot and Parsnip

Low FODMAP Soup: Oriental Carrot and Parsnip

Posted in : Light Bites, Light Lunch, Soup, Vegetarian on by : Bryony Campion Tags: , , , , , , ,

This warming soup can be spiced up with the addition of extra chilli if you like things hot – when blended the rice adds creaminess without extra fat and provides carbohydrates to make this a meal on its own!


  • 2 large parsnips
  • 2 large carrots
  • 1 tbsp light cooking oil
  • 1 tbsp uncooked white rice
  • 1 tbsp finely chopped fresh ginger
  • 1 tsp garlic infused oil (what is this?)
  • 1 tbsp miso paste (what is this?)
  • 1 litre boiling water
  • 1 tbsp soya sauce (check ingredients)
  • 1 finely chopped fresh chilli (optional)
  • juice of 1 lime
  • finely chopped fresh coriander



  1. Chop the parsnip and carrot into small chunks and saute gently in the light oil until just softening.  Stir frequently to prevent burning
  2. Add the ginger, optional chilli and rice and stir.
  3. Add the miso paste, soya sauce and water and bring to a simmer.  Simmer for 30 minutes.
  4. When the parsnips and carrots are completely soft and the rice is tender, remove from heat and allow to cool a little.
  5. Pour the mixture into a liquidizer and liquidize until completely smooth.
  6. Pour back into the pan and add the garlic infused oil, lime juice, coriander and  extra soy sauce to taste.
  7. Reheat and serve topped with some fresh coriander.