Zucchini, potatoes, and carrots

Carrots, Zucchini and Potatoes Soup

I cannot think about a better dish than a soup to warm up my body and soul after a day of skiing!

I actually crave a good soup during the whole season. It's easy, it can be stored for days, you use whatever is in the fridge and it always turns out delicious.

Unfortunately, the low-FODMAP diet removed most of the veggies that I love to use. Even so, I kept trying to find a perfect combination of ingredients to enjoy my favorite heartwarming dish.

I had my usual zucchini and carrots (it's a never-ending love story!), potatoes, and leftover tomato sauce from the pizza I made the night before. Hence, it sounded like nothing was missing.

I even added some pastina and frozen peas for texture, but if gluten or peas are triggering, you can skip this step and enjoy the soup by itself.

When I'm home I make my soup in an iron cast pot, because it is suggested for slow cooking recipes as it gently stews at low heat and has the ability to keep all the humidity and flavors inside.

5 servings
Serving size: a bowl
Prep time: 15 minutes
Cook time: 45 minutes

Ingredients for carrots, zucchini, and potatoes soup:

  • 3 spoons of Extra Virgin Olive oil
  • 2 cloves of garlic
  • 3 medium-size zucchini
  • 3 medium-size carrots
  • 3 medium-size potatoes
  • 3 tablespoons of peas
  • 1.2 cups of tomato sauce
  • 4.5 cups of chicken stock
  • 2 oz per person of little pasta
  • Salt to taste
  • A pinch of pepper


  • Some sunflower seeds for crunchiness
  • Grated parmigiano

Directions for carrots, zucchini, and potatoes soup:

  1. In a big pot, put the extra virgin olive oil and the garlic in low heat to brown, then remove it.
  2. Wash and dice all the veggies.
  3. Add the carrots first in the pot, let them brown a little and then add potatoes and zucchini.
  4. Stir for a minute then add the broth and tomato sauce.
  5. Add the salt, based on how much there is already in your chicken stock, and the pepper.
  6. Let it simmer in low heat for at least 35 minutes.
  7. Remove from the heat.
  8. Use a mixer to blend and obtain a creamy consistency. (Beware, it's hot!)
  9. Put it back on the heat, add the peas and pasta and let them cook for the timing indicated on the pasta container.
  10. Add hot water if needed.
  11. Serve and add some seeds and parmigiano on top.

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Nutrition facts

Per Serving

  • calories: 408
  • fiber: 7.9g
  • potassium: 1184mg
  • protein: 12.1g
  • saturated fat: 1.4g
  • sodium: 1040mg
  • total carbohydrates: 71.5g
  • total fat: 10.3g
Photograph by Tiziana Boaro. All rights reserved. Used with permission.

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