If you love gazpacho but crave a silkier, more decadent texture, let me introduce you to salmorejo – a chilled tomato soup that hails from Córdoba, Spain. Traditional salmorejo relies on bread and generous garlic for its body and bite, two ingredients that can set off digestive alarms if you follow a low FODMAP diet.

As both a gastroenterologist and lifelong foodie, I refuse to let dietary restrictions dim the joy of authentic global cuisine. Below you will find my step-by-step, low FODMAP adaptation that preserves the velvety richness Spaniards expect while staying kind to sensitive guts. Let’s cool off – the gut-friendly way.

Why Salmorejo Deserves a Spot in Your Summer Rotation

• Ultra-hydrating – Fresh tomatoes and a drizzle of heart-healthy olive oil keep you nourished on sweltering days.

• Protein-balanced – Hard-boiled eggs and Serrano ham supply satiating protein without FODMAP pitfalls.

• Meal-prep friendly – Flavor deepens after a night in the fridge, so tomorrow’s lunch is ready today.

• Naturally gluten-free – Swapping bread for egg makes this recipe celiac-safe and bloat-free.

Evidence-Backed Nutrition Notes

1. Tomatoes are rich in lycopene, a carotenoid linked to lower cardiovascular risk and UV protection. Chilling and blending improves lycopene bioavailability.

2. Extra virgin olive oil delivers polyphenols that support favorable gut-microbe balance and reduce post-meal inflammation.

3. Eggs supply choline to fortify intestinal barrier cells and support healthy methylation.

4. Serrano ham, chosen nitrate-free, offers highly digestible heme iron and B vitamins with negligible FODMAP content.

Low FODMAP Salmorejo Recipe

(Serves 2)

Ingredients
• 4 ripe plum tomatoes
• 35 ml extra virgin olive oil
• 2 eggs
• 10 ml rice vinegar or apple cider vinegar
• Serrano ham in cubes
• 2 garlic cloves – for oil infusion only
• Salt, to taste

Preparation

1. Warm the olive oil with peeled garlic cloves over very low heat for 10 minutes – do not let it simmer. Cool, then discard garlic.
2. Hard-boil the eggs for 12 minutes, plunge into ice water, peel, and reserve.
3. Purée tomatoes until silky. Add scented oil, salt, vinegar, and one chopped egg. Blend again for a thick, creamy finish.
4. Chill at least 2 hours.
5. Ladle into bowls. Top with the remaining minced egg, diced Serrano ham, and a final olive-oil flourish.

FODMAP Tips

• Tomatoes – Slightly underripe fruit contains less fructose, ideal during elimination or if you are fructose-sensitive.

• Garlic – Flavor the oil only. Fructans stay in water, not fat, so your soup remains FODMAP-friendly.

• Ham – Choose additive-free Serrano to protect gut microbiota harmony.

• Bread swap – Hard-boiled egg mimics the classic bread-thickened texture without fructans.

• Vinegar – Rice vinegar offers a gentle tang, while raw apple cider vinegar adds probiotic-friendly acetobacter residuals.

Serving and Storage

• Make it a meal – Pair a cup of salmorejo with a handful of mixed greens tossed in Casa de Sante’s Low FODMAP Thai Curry Seasoning for a zesty, onion-free salad dressing.

• Protein boost – Whisk a scoop of Casa de Sante’s Gut Friendly Whey or Vegan Protein into a side smoothie to reach your daily protein target without gastric drama.

• Leftovers – Keep refrigerated up to 48 hours in an airtight glass container for peak flavor and food-safety assurance.

Variations to Keep It Fresh

Final Thoughts

Chilled, creamy, and bursting with Andalusian sunshine, this low FODMAP salmorejo proves that digestive wellness and authentic flavor can share the same bowl. Your gut – and your tastebuds – will thank you.

Ready to elevate every bite? Stock your pantry with Casa de Sante’s certified Low FODMAP seasonings, protein powders, and digestive-support supplements, then book a personalized consultation with me at DrOnyxMDPhD.com to craft a gut-smart lifestyle that lasts. Buen provecho and be well!