Creamy and spicy tomato and capsicum soup with and coconut milk (low FODMAP, gluten free, vegan)

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We don’t eat much tomatoes in our house, my little boy is a picky eater and my husband utterly dislikes tomatoes. From time to time, I picked up some gorgeous tomatoes and made a dish, ate it all by myself with great contentment.

Today I roasted a batch of tomatoes and red capsicums. I roasted the vegetables and separated them into two batches. With the first batch, I made a spicy soup with coconut milk; with the second batch, I made another spicy soup with ginger, chili and tea (recipe to follow).

According to Monash University, common tomatoes do not contain FODMAPs, perfect for a hearty FODMAP dish – eat freely and according to appetite.

Creamy spicy tomato soup, with roasted tomatoes, chili and coconut milk


Roasted tomatoes - creamy and spicy tomato soup with coconut milk (low FODMAP, gluten free, vegan)
Freshly roasted tomatoes

Recipe is as follows :

(Serves 2 as a low FODMAP recipe)


  • 500g common tomatoes, cut in quarters
  • 100g red capsicum, cleaned and sliced into strips
  • 1/2 cup of light coconut milk (from can)
  • pinch of black pepper
  • a little red chili (<5g), seed removed
  • salt to taste


To roast the tomatoes and capsicum

Line a baking tray with baking paper; place the to tomato pieces, skin side down, on the  baking paper; place the capsicum, skin side up, on the baking paper; bake for 45 minutes at 180c (350f);  Once cooked, remove skin.

To make the soup

Blend the roasted vegetables, together with red chili, black pepper and coconut milk with a hand blender; return the puree to a small sauce pan, bring it to a slow boil; remove from heat and season with salt; it is ready to enjoy.

I put the soup through a sieve for a smoother taste (optional).





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