Low FODMAP Turkish sweet potato soup made with no onion or garlic

Low FODMAP Turkish Sweet Potato Soup: A Gut Friendly Bowl of Goodness

If you have IBS, you already know the soup problem: nearly every recipe starts with "sauté an onion and two cloves of garlic" - and nearly every stock cube has both hiding in the fine print.

This Low FODMAP Turkish Sweet Potato Soup is our answer. It's a warm, gently spiced bowl built for sensitive guts - no onion, no garlic, no compromise on flavour — and it comes together in about 30 minutes, which makes it a genuine weeknight option, not just a weekend project.

It's made with our low FODMAP Vegetable Stock Concentrate which we make without onion or garlic for exactly this reason, and finished with our Turmeric and Ginger Paste for warmth, colour and a little anti-inflammatory goodness. Plus, it's easy to make and a comforting bowl of goodness for any time of year.

Why is this soup low FODMAP?

Most soups fail the FODMAP test before the vegetables even hit the pot - onion and garlic are two of the most concentrated sources of fructans, and their FODMAPs dissolve straight into the liquid as it cooks. You can't strain them out afterwards.

This recipe swaps the usual suspects for a base that works hard without them:

  • Our Vegetable Stock Concentrate - real-food flavour with no onion and no garlic, so the foundation of the soup is safe from the first spoonful
  • Low FODMAP vegetables at sensible serves - sweet potato, carrot, potato and red capsicum, in portions that keep each bowl within low FODMAP limits
  • Spices instead of aromatics - paprika, cumin, turmeric and ginger do the heavy lifting that onion and garlic usually would

One thing worth knowing: with FODMAPs, portions matter. Sweet potato and red capsicum are low FODMAP at moderate serves, and this recipe is portioned so that a single serve stays comfortably within them. One more reason to measure - and one more reason not to eat both bowls yourself. (No judgement if you do.)

New to the low FODMAP diet? Start with our guide: Is Bone Broth Low FODMAP? What You Need to Know Before You Sip.

Ingredients

Serves 2

  • 1 tsp The Broth Sisters low FODMAP veggie stock
  • 800ml warm water
  • 100 grams sweet potato, peeled and chopped 
  • 100 grams carrots, peeled and chopped
  • 200 grams potatoes, peeled and chopped
  • 80 grams red pepper, chopped
  • 1/4 tsp paprika
  • 1/4 tsp cumin
  • 1/4 tsp salt and pepper
  • 1 tbsp The Broth Sisters Turmeric and Ginger Paste
  • 10 grams flaked almonds, to garnish
  • Fresh mint, to garnish

Method

  • Prepare the stock by combining the Vegetable Stock Concentrate with the warm water. Mix well.
  • Place all the vegetables, spices and stock in a pot. Bring to the boil, then reduce the heat and simmer for 20–25 minutes, or until the vegetables are soft.
  • Transfer to a blender jug, add the Turmeric and Ginger Paste, and blend until smooth.
  • Pour into bowls and garnish with fresh mint and flaked almonds.
  • Serve on its own or with a slice of low FODMAP bread.

Tips and easy swaps

  • Make it a meal: stir through shredded cooked chicken after blending, or top with a soft-boiled egg for extra protein.
  • Creamier bowl: swap 100ml of the water for lactose-free cream or coconut milk (check your serve size for coconut milk if you're in elimination).
  • No blender? Leave it chunky - it becomes a lovely rustic vegetable soup. Just stir the turmeric and ginger paste through at the end.
  • Batch it: the soup keeps for 3-4 days in the fridge and freezes beautifully. Freeze in single portions so flare-day lunches are already sorted.
  • Extra gut support: for a collagen boost, use our certified FODMAP Friendly chicken bone broth as part of the liquid.

Frequently asked questions

Is this soup suitable for the elimination phase of the low FODMAP diet?

Yes - it contains no onion or garlic, and the vegetables are portioned to low FODMAP serves. As always during elimination, stick to the stated serving size and check any optional extras you add.

Is sweet potato low FODMAP?

Sweet potato is low FODMAP at a serve of around 75g. This recipe uses 100g across two serves - about 50g per bowl - so it sits comfortably within the limit.

What can I use instead of stock cubes on a low FODMAP diet?

Most stock cubes contain onion and garlic. OurVegetable Stock Concentrate is made without either, so it can replace stock cubes in any recipe - soups, risottos, gravies and braises.

Can I make this soup vegan?

It already is - the base recipe contains no animal products. Skip the chicken and egg suggestions in the tips and you're set.

Is this soup good for IBS or SIBO?

It was designed for sensitive digestion: no onion, no garlic, low FODMAP vegetables at appropriate serves, and gentle spices. If you're managing IBS or SIBO, it's best enjoyed as part of a plan with your dietitian.

This recipe is general information only. If you're working through the low FODMAP diet, do it alongside your GP or a FODMAP-trained dietitian.

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