Low Residue Vegetable Soup Recipe

so. low residue vegetable soup. cozy but like… without the “uh-oh my stomach” vibes. smooth on the gut, warm in the hands, and just enough flavor to not feel like hospital food.
no roughage, no drama — just calm soup energy.

Ingredients Needed

• 3 tbsp olive oil: for soft sautéing, no hard-to-digest butter here.
• 2 cups chopped onion (1 large): use only if tolerated — otherwise swap for leek greens.
• 1½ cups chopped carrots (3–4 carrots): peeled, soft-cooking, gut-kind.
• 1½ cups chopped celery (2–3 stalks): if tolerated, otherwise skip or use zucchini.
• 2 tbsp tomato paste: smoother than chunks, less fiber.
• 4 tsp minced garlic (4 cloves): skip if it flares symptoms — use infused oil instead.
• ¾ tsp ground fennel seed: gentle, helps with digestion.
• ½ tsp ground black pepper: optional, skip for ultra-sensitive bellies.
• ½ tsp sea salt: low-fiber doesn’t mean no flavor.
• ¼ tsp red pepper flakes (optional): spice = optional. gut decides.
• 1 can (15 oz) diced tomatoes: blend if needed — texture is the enemy here.
• 6 cups low residue veggie broth: no chunky bits, no mystery herbs.
• 2 cups chopped peeled potato (2 medium): starchy, soothing.
• 3–4 cups finely shredded cabbage: skip if not tolerated, or cook super soft.
• 2 bay leaves: flavor booster, remove before serving.
• 1 cup frozen peas: soft once cooked, easy-going fiber.
• ½ tsp apple cider vinegar or lemon juice (optional): skip if too acidic.

How To Make Low Residue Vegetable Soup

Soften the Veggies:
heat olive oil in a big pot. toss in onion, carrot, celery, tomato paste. stir a lot. cook till everything’s soft and shiny — like 8–10 mins.

Spice it Up (But Not Too Much):
add garlic (if using), fennel, black pepper, salt, and pepper flakes if you’re living wild. stir for a minute.

Add the Liquids:
pour in the canned tomatoes and veggie broth. smells real already.

More Veg, More Love:
add potatoes, cabbage, bay leaves. crank the heat till it boils, then chill it back down to a soft simmer. lid halfway on.

Simmer & Finish:
cook 20 mins, then toss in peas. 5 more mins. fish out the bay leaves. stir in vinegar or lemon juice if your gut’s cool with it. taste, adjust.

Recipe Tips

• avoid big leafy greens like kale — go for well-cooked soft veggies.
• garlic-sensitive? use garlic-infused oil instead. same flavor, no trouble.
• blend the soup if needed — smoother = gentler on your gut.
• freeze in single servings for easier stomach-safe meals later.

How to Store & Reheat

• Room Temperature: eat within 2 hours.
• Fridge: up to 4 days, sealed tight.
• Freezer: up to 3 months. thaw overnight in fridge, reheat gently.

Nutrition Facts (Approx. per 1 cup)

• Calories: 137
• Sodium: 678mg
• Protein: 3.2g
• Fat: 5.7g
• Carbs: 20.3g
• Fibre: 4.9g
• Sugar: 7.5g

FAQs

Low Residue Vegetable Soup Recipe

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

10

minutes

Cooking time

30

minutes

Calories

137

kcal

soft, soothing vegetable soup made gut-friendly with gentle cooking and low-residue veggies — cozy without chaos.

Ingredients

• 3 tbsp olive oil

• 2 cups chopped onion (or leek greens)

• 1½ cups chopped carrots

• 1½ cups chopped celery (optional)

• 2 tbsp tomato paste

• 4 tsp minced garlic (or garlic-infused oil)

• ¾ tsp ground fennel seed

• ½ tsp black pepper

• ½ tsp sea salt

• ¼ tsp red pepper flakes (optional)

• 1 can (15 oz) diced tomatoes

• 6 cups veggie broth

• 2 cups chopped potatoes

• 3–4 cups shredded cabbage (optional)

• 2 bay leaves

• 1 cup frozen peas

• ½ tsp apple cider vinegar or lemon juice (optional)

Directions

• Sauté onion, carrots, celery, tomato paste in olive oil.
• Add garlic, fennel, pepper, salt — cook 1 min.
• Add tomatoes and broth. Stir.
• Add potatoes, cabbage, bay leaves. Boil, then simmer 20 mins.
• Add peas. Simmer 5 more mins. Remove bay leaves.
• Stir in vinegar or lemon if using. Serve.

Notes

• swap onion/garlic with infused oil for safer flavor
• skip cabbage or celery if not tolerated
• blend soup for smoother, lower-residue result
• freeze in small portions for easy gut-friendly meals