If you enjoy my other low FODMAP soups, you’ll love this light, vegetable-forward detox soup. It’s full of fresh summer produce and warming turmeric, making it an excellent choice for days when your digestion needs a gentle reset without heavy, winter-style stews.
When the temperature climbs, I don’t often crave hot, rich meals. Still, sometimes my body asks for a simple, nourishing reset — something light, hydrating, and easy on the gut. This recipe fits that need: a bright, low FODMAP-friendly soup built around zucchini, yellow summer squash, and sweet bell peppers.
This version is inspired by elements from moqueca-style soups and light summer chowders: a touch of coconut or non-dairy milk for creaminess, sweet paprika for depth, and turmeric for warmth and color. If you prefer, you can swap the coconut for a flavorful low FODMAP stock or a cup of almond or oat milk.
When I design a detox soup I focus on a few principles:
- Abundant vegetables. The more color and variety, the better — here you get greens from zucchini and cilantro, yellows from summer squash and peppers, and orange tones from turmeric and carrots.
- Cooked or pureed ingredients. Softening and partially pureeing vegetables makes them easier to digest while keeping a satisfying texture. I often serve this at room temperature in summer for a soothing effect.
- Simple herbs and spices. Turmeric and cilantro brighten flavor while offering gentle anti-inflammatory support.
5 star reader review
“I recently read your book, which I enjoyed very much, so I decided to check out your blog. I saw this soup recipe and decided to give it a try. So glad I did! My husband and I both loved it! I make soup every week for our lunches and this delicious recipe will definitely go into our regular rotation!”
—Lisa
This soup is naturally adaptable: gluten-free, dairy-free, vegan, and low FODMAP when you use the suggested substitutions. For a strictly low FODMAP version, use only the green parts of scallions and a low FODMAP stock.
Below is the full recipe. It’s quick to prepare, bright in flavor, and comforting without being heavy — perfect for a summer reset.
With health and hedonism,
Phoebe
Light & Fresh Vegetable Detox Soup (Low FODMAP + Vegan)
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Equipment
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1 Dutch oven
Ingredients
- 2 tablespoons olive or coconut oil
- 2 medium yellow or orange bell peppers finely diced
- 2 medium carrots finely diced
- 4 scallions or spring onions white and green parts separated, thinly sliced
- 2 medium zucchini 3/4 pound, finely diced
- 2 medium summer squash 3/4 pound, finely diced
- 2 teaspoons sweet paprika
- 2 teaspoons ground turmeric
- One 5.4 ounce can unsweetened coconut cream optional
- 1 quart vegetable or chicken stock
- 2 teaspoons sea salt
- 2 tablespoons lime juice
- ¼ cup roughly chopped fresh cilantro
Instructions
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In a large Dutch oven or saucepan, heat the oil over medium-high. Add the diced bell pepper, carrots, and the white parts of the scallions (if using). Sauté 7 to 10 minutes until the vegetables begin to brown and caramelize. Stir in the zucchini, summer squash, paprika, and turmeric, and cook 3–4 more minutes until fragrant and beginning to soften.
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Pour in the coconut cream (if using) and the stock, scraping up any browned bits from the pan. Add the salt and simmer over medium-high for about 5 minutes, until the squash is fork-tender but not mushy. Remove from heat and stir in the lime juice and half the cilantro.
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Use an immersion blender or transfer half the soup to a stand blender and purée until smooth, leaving plenty of chunks for a chowder-like texture. Return any blended soup to the pot, garnish with the remaining cilantro, and serve warm or at room temperature.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!