A Cold Spanish “Salmorejo” Soup – FODMAP-Friendly Version

Salmorejo is a traditional cold tomato soup from southern Spain. It’s similar to gazpacho but creamier and richer in flavor. Perfect for hot days, the classic version, however, includes ingredients that can be problematic on a low-FODMAP diet.

Thankfully, with a few clever tweaks, you can still enjoy this delicious Spanish specialty with all the original taste and texture but gentler on your tummy.

Ingredients (serves 2)
• 4 ripe plum tomatoes
• 35 ml extra-virgin olive oil
• 2 eggs
• 10 ml rice vinegar or apple cider vinegar
• Serrano ham, diced
• 2 garlic cloves (only to infuse the oil)
• Salt

Step-by-Step Preparation

1. Place the oil and peeled garlic cloves in a saucepan. Warm over very low heat for about 10 minutes—don’t let it boil. Remove from heat and let cool. Discard the garlic before using the oil.
2. Hard-boil the eggs for 12 minutes. Cool them in cold water, peel, and set aside.
3. Blend the tomatoes until very smooth. Add the infused oil (without garlic), salt, vinegar, and one chopped hard-boiled egg. Blend again until you get a thick, creamy purée.
4. Chill in the fridge for at least a few hours.
5. Serve in bowls and top with the chopped second egg, diced Serrano ham, and a drizzle of extra-virgin olive oil.

FODMAP Tips
• Tomatoes: opt for slightly less ripe ones, especially during the elimination phase or if you’re fructose-sensitive—less ripe ones have lower fructose.
• Garlic: never add it directly to the soup. Only use it to flavor the oil, then remove it. Garlic’s fructans don’t dissolve in fat, so they stay out of the oil.
• Ham: pick natural Serrano ham with no preservatives or added sugars—better for digestion.
• Bread: traditional salmorejo includes bread (high in fructans), but here we replace it with hard-boiled egg for a creamy texture with no tummy troubles.
• Vinegar: any kind works, but rice vinegar is mild. For gut health, choose unfiltered apple cider vinegar—rest easy, most sugars are fermented away.