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Thai carrot soup with crispy tofu

This creamy and spicy soup pairs the sweetness of carrots with aromatic fresh ginger, chilli and spring onion for a flavoursome and filling gut-friendly meal.

  • Hands-on time: 15 mins
  • Time to make: 45 mins
  • Serving: 4 people
Ratings: 4.9
Ingredients

Ingredients

  • 1½ tablespoons garlic-infused olive oil
  • 2 celery stalks, diced
  • 1 tablespoon finely grated fresh ginger
  • 1 long red chilli, deseeded, finely chopped, plus extra to serve (see tip)
  • 1kg carrots, peeled, thinly sliced
  • 1 large potato, peeled, chopped
  • 3 cups reduced-salt, low-FODMAP chicken stock
  • ½ cup reduced-fat coconut milk, plus extra to serve
  • 250g firm tofu, drained, cut into 1½cm cubes
  • 1 spring onion (green parts only for low-FODMAP) thinly sliced, to serve
  • Always check food labels for allergens or trace warnings before buying your ingredients.
    Ingredients

    Instructions

    (Stops screen from sleeping)

    1 Heat 2 teaspoons oil in a large saucepan over medium heat. Add celery and cook, stirring, for 3–4 minutes or until softened. Add ginger and chilli and cook, stirring, for 1 minute or until fragrant. Add carrot and potato and cook, stirring, for 2 minutes. Add stock and bring to the boil. Reduce heat to low and simmer, partially covered, for 20 minutes or until vegetables are very tender.

    2 Remove pan from heat. Allow soup to cool slightly. Using a handheld blender, blend until smooth and creamy. Add coconut milk, stirring to combine.

    3 Meanwhile, heat remaining oil in a large, non-stick frying pan over high heat. Add tofu and cook, turning occasionally, for 5–6 minutes or until golden and crisp. Divide soup among serving bowls. Drizzle with extra coconut milk, top with crispy tofu, then serve garnished with spring onion and extra chilli.

    HFG tip

    Red chilli is considered low-FODMAP but for some people can be a trigger for IBS symptoms, so leave it out if you’re unsure

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