Big-Batch Tomato Basil Soup, from a Fresh or Frozen Abundance

tomato basil

Big-Batch Tomato Basil Soup, from a Fresh or Frozen Abundance

Gluten-free, lactose-free, FODMAP friendly

This year, the garden club produced a plethora of gorgeous home-grown tomatoes. I couldn’t resist buying 20 pounds. What does one do with 20 lb of lovely tomatoes? Quarter and freeze for future ketchup, naturally. But what happens when the freezer is full? Ah! Tomato soup! My leftovers have been frozen in wide-mouth jars for a winter day.

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Tuna Rice Soup

tunasoup

Tuna Rice Soup

Gluten-free, Lactose-free, FODMAP friendly

My previous tuna-soup experiments turned out boringly bland. Good chicken broth finally made it sing. Whenever I want a few chicken drumsticks for a picnic (or dinner), I simmer them long and low with kosher salt (1 tsp) and vinegar (1 Tbsp). This yields a dividend of tasty, FODMAP-safe broth that can be frozen in pint jars. Note to FODMAPers: If you use commercial chicken broth, be sure it’s onion-free.

Yield: Serves 2-3

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Almost Old-Fashioned Potato Soup

potato soup

Almost Old-Fashioned Potato Soup

Gluten-free, Very low lactose, FODMAP friendly

Creamy potato-onion soup used to be one of my favorite comfort foods. Now that refrigerated leftover potatoes create intestinal havoc—and with onions on the “no” list—I took that recipe back to the drawing board. This version replaces onions with asafetida powder, which is a powerfully pungent spice used in Indian cooking. It mimics the flavor of onions without adding FODMAP sugars, and it’s worth hunting down. Store it tightly sealed. I keep mine in a plastic bag inside a screw-top spice jar.

This recipe is calibrated “per serving” to avoid creating leftovers. According to the FODMAP-Free Living page on Facebook, cooked/refrigerated potatoes contain indigestible carbohydrates, which can create havoc in the lower intestinal tract. If leftover potatoes don’t bother you, or if you’re cooking for a family, count your blessings and make a big pot by multiplying the basic recipe.

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Old Faithful Chicken or Red Meat Soup

yellowstone

Old Faithful Chicken or Red Meat Soup

FODMAP friendly, lactose free, gluten free

Prep time: Overnight

Yield: about 6 servings

A person can almost live on this. If your insides are misbehaving, spoon half a cup of cooked white rice into a bowl, add a ladle of this soup, and call it a meal.

Drumsticks make excellent soup, since the big bones add superior flavor that the salt and vinegar draws out into the broth. Still, if you roast a whole chicken and have most of the carcass to work with, it can also give you a fine start on a pot of Old Faithful.

These vegetable quantities are approximate. Give it a nice balance of colors, and you’ll end up with eye appeal as well as balanced nutrients.

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