High Nutrient Quinoa Tomato Soup (IBS-friendly)

Nutrition / Recipes / October 11, 2016

Tomato soup with quinoa

This soup is my one-pot go-to meal.

It’s perfect for fall or any occasion when you want to increase your nutrient load. The unique thing about this recipe is that it was developed with Irritable Bowel Syndrome (IBS) in mind.

IBS is one of the most common gastrointestinal disorders affecting 10-15% of the population in industrialized countries ¹. Symptoms include abdominal pain, bloating, flatulence, diarrhea, and constipation. The causes of IBS aren’t well understood although multiple theories exist. Although there is no cure for IBS, dietary and lifestyle changes can help relieve the symptoms and improve quality of life ².

Some of the dietary changes that can help are increasing fiber intake, avoiding gluten and the low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. They are sugars that are fermentable by your gut bacteria and can irritate the colon of IBS sufferers.

This soup is high in fiber, gluten-free and low in FODMAPs!

Some of the most common high FODMAP foods are onion and garlic. Onion and garlic are used in so many dishes and most of us can agree, they taste so good. So I’ve had to find ways of using spices and food combinations to give dishes wonderful flavors.

This recipe serves over 10 people but usually, when I make it, I keep portions of soup in glass Tupperware in the fridge for the week or in the freezer. This is a great option for the next time I’m too lazy to cook a healthy meal!

Ingredients for fibrous tomato soup for Irritable Bowel Syndrome

High Nutrient Quinoa Tomato Soup

This soup is high in fiber and gluten-free!

Course Soup
Cuisine American
Keyword quinoa,tomato
Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 10 people
Calories 153 kcal


  1. Add olive oil to a large deep pan on medium heat. Add paprika and cumin and any other spices you may like (chili, cayenne).
  2. Add chopped carrots and ½ cup of water and close lid.
  3. Steam carrots for 10 minutes. During this time, prepare other ingredients.
  4. Peel tomatoes if not using already peeled ones.
  5. Remove the large stems from the swiss chard.
  6. Chop red pepper and place in blender with ½ cup of water and blend until mostly smooth.
  7. Add pepper sauce and peeled tomatoes to pot.
  8. Add all other ingredients to the pot.
  9. Stir well, cover and simmer for 40 minutes.
  10. Cool slightly and taste to adjust salt and pepper. Enjoy!


  • 3 tsp cumin
  • 1 tbsp paprika smoked
  • 2 tbsp olive oil extra virgin, organic
  • 5-7 carrots (4 cups chopped)
  • 2 red peppers
  • 8-9 tomatoes cooked, peeled and diced
  • 1/2 cup tomato paste
  • 1/2 large eggplant (2 cups chopped)
  • 4 cups rainbow swiss chard chopped
  • 1 cup quinoa sprouted
  • 5 green onions (only the green part)
  • 1/4 cup tamari or gluten-free soy sauce optional
  • 8 cups water
  • salt and pepper to taste


  • 1 tbsp maple syrup
  • chili or cayenne pepper
Nutrition Facts
High Nutrient Quinoa Tomato Soup
Amount Per Serving
Calories 153 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 498mg22%
Potassium 723mg21%
Carbohydrates 24g8%
Fiber 4g17%
Sugar 8g9%
Protein 5g10%
Vitamin A 8145IU163%
Vitamin C 54mg65%
Calcium 62mg6%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Chopped ingredients in pot for tomato soup to help Irritable Bowel Syndrome


Quinoa is a complete source of protein. What that means is that it provides all the amino acids that the human body can’t make on its own. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Quinoa also provides tyrosine and cysteine. In 1 cup of cooked quinoa, you get 5 grams of fiber, 8 grams of protein and 4 grams of fat. You also get 19% of your daily folate, 15% of iron, 30% magnesium, 28% phosphorus, 13% of zinc, 18% of copper and 58% of manganese!

Protein is super important for your bones as proteins make up a large portion of our bone matrix. You can read more about the role of protein here.

Chopped swiss chard for tomato soup

Swiss chard

Swiss chard is amazing to support bone health. It is high in calcium, magnesium and Vitamin K! In 1 cup of cooked Swiss chard (175 grams), you get 4 grams of fiber, 3 grams of protein, over 200% of your daily Vitamin A, 53% of vitamin C and 716% of vitamin K (573 mcg). For minerals, you get 101mg calcium, 4 mg iron, 150 mg magnesium, 961 mg potassium, and many other minerals! ³

This soup is packed with veggies and bone-healthy nutrients. If you don’t have IBS you can definitely add onion and garlic too! But the paprika and cumin really bring out the flavor of the tomato and the red pepper gives it a slight sweetness too. You can experiment with different veggies, I’ve tried zucchini instead of eggplant and it worked really well too and you can even do both!

Let me know if you try this and what else you added to yours in the comments below!


  1. Maxion-Bergemann S, Thielecke F, Abel F, Bergemann R; Thielecke; Abel; Bergemann (2006). “Costs of irritable bowel syndrome in the UK and US”.PharmacoEconomics. 24 (1): 21–37.
  2. Chey WD, Kurlander J, Eswaran S. Irritable Bowel SyndromeA Clinical Review.JAMA. 2015;313(9):949-958.
  3. Nutrition Facts and Analysis for Chard per 175 grams, USDA National Nutrient Database, version SR-21″. Conde Nast. 2014.

Hearty tomato soup for Irritable Bowel Syndrome

Author: Leonor Gaillard


It looks so good and healthy but contains mostly night shade veggies that are not good for my arthritis…oh no!!

mananya mallikamas
mananya mallikamas

I would love to try to make this soup, thinking that I might have the IBD. How do you sprout the quinoa? If you don’t mind my silly question.

Leonor Gaillard
Leonor Gaillard

Hi Mananya,

Thank you so much for your question, it’s not silly at all! I actually bought the quinoa already sprouted at my local store. You can easily make it at home but it does take a bit of time. Here’s how: Rinse the quinoa in cold water and soak it for about 6 hours. Then pour out the water, rise and drain upside down using a sprouting lid or fine mesh sifter. And then every 6 or so hours rinse and repeat until you have little sprouts (usually around 1-2 days). Then cook the quinoa right away, or let the quinoa dry flat to use later. I love sprouted quinoa (and other foods) as they become easier to digest and have more nutrients 🙂

I hope this helps! Enjoy!

– Leonor @ AlgaeCal

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