Looking for a simple lunch idea? With a rich, hearty flavour, this low FODMAP leek and potato soup will keep you warm all winter long!
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Somehow every summer I forget how much I love soup. Maybe it gets too hot here in Canada, or maybe I'd rather eat my potatoes as french fries in the summer? I'm not sure. But, every winter, I curl up with a warm bowl of soup and I fall in love all over again.
This leek and potato soup is an old favourite of mine. I made a few easy FODMAP-swaps so you can enjoy it too! Let me know what other kinds of soups you like in the comments and I'll see what I can do to put your favourite soup back on the menu!
Think this low FODMAP leek and potato soup sounds great, but you don't have time to try it now? Don't worry! You can PIN THIS POST for later.
Keep It FODMAP Friendly
This low FODMAP leek and potato soup is the perfect sidekick for a cold winter day! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, leeks. According to Monash University, the green part of a leek is low FODMAP in servings of 2/3 of a cup per sitting. Servings of 1 cup or more are high in the polyol mannitol, so measure carefully.
This recipe uses 1 cup of leeks total, which works out to 1/4 cup per person. This is well within Monash's recommended range.
Next up, potatoes. According to the Monash app, potatoes don't contain any FODMAPs. That means you can eat as many as you want without adding to your FODMAP load. Woohoo!
We'll also be using vegetable broth. I haven't found a low FODMAP vegetable broth at my local store, yet. So I normally either make my own or use this low FODMAP vegetable soup base from Fody Foods Co.
Last but not least, dairy products. This recipe uses both butter and whole milk. If you're in the elimination phase of the Low FODMAP Diet, you need to use lactose-free products. For my Canadian peeps, both Nielson and Lactantia have lactose-free lines that go up to 35%.
So, do you need to use lactose-free butter, then? Nope! According to the Monash app, butter doesn't have any FODMAPs (because it's all fat). Just double-check the ingredients for “milk solids” and you're good to go!
FODMAP math
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in 1 cup of this recipe.
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.3
Looking for a winter-inspired lunch idea? This rich and creamy low FODMAP leek and potato soup is exactly what you need this winter!
- 1 cup leeks (green part only, thinly sliced)
- 3 md yellow potatoes (peeled, diced)
- 1 tbsp unsalted butter
- 1.5 cups low FODMAP vegetable broth
- 1.5 tbsp fresh parsley (chopped)
- 1-2 cups lactose-free whole milk
- freshly ground pepper to taste
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Melt your butter in a large saucepan. Add the leeks and cook on medium-low heat for 10 minutes.
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Add 1 cup of vegetable broth and cook (covered) for 2-3 more minutes.
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Add the potatoes, parsley, and the rest of the vegetable broth. Gently simmer until the potatoes are tender (about 20 minutes).
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If you want to blend your soup, use an emersion blender to blend it now! Then, add the milk to taste and stir until the soup is warmed through. Sprinkle with freshly ground pepper and serve.
You might also like one of these:
Low FODMAP Tomato Soup With a pinch of fresh basil and a splash of cream, this hearty tomato soup is full of flavour but light on FODMAPs. Ready in under 15 minutes it will warm you up in no time.
Low FODMAP Short Rib Beef Stew With a pinch of fresh basil and a splash of cream, this hearty tomato soup is full of flavour but light on FODMAPs. Ready in under 15 minutes it will warm you up in no time.
Low FODMAP Cream of Mushroom Soup Did you know canned mushrooms have a low FODMAP serving? Take them for a spin in this epic cream of mushroom soup!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
Looks good! I’m excited to try it. In the ingredients list is says ‘3md of potatoes’ is required. What does this mean?
Hi Steph!
I mean average-sized yellow potatoes. Not super huge ones, but not little teeny ones, either.
I hope that’s clearer! If not let me know!!
Amy
The introduction to your Low fodmap leek and potato soup is very misleading! You indicate that leeks are low Fodmap in servings of 2/3 cup. Of course this is NOT true. In the recipe itself is the reality: only the green parts are low Fodmap.
Hi Jackie,
Good catch. I did forget to add a note about the serving size being for the green part only. I’ve updated the post.
Cheers!
Amy
Can you use red potatoes if that’s what is available on hand?
Hi Emily!
I think that will be just fine! Let me know how it tastes!!
Cheers,
Amy
This looks very yummy! Would I be able to substitute a dairy free milk, such as almond milk, in this recipe though?
Hey Ashley!
Almond milk might add a distinct flavour to your soup. If you’re looking to go dairy-free, you can totally leave out the milk. The soup will be a little lighter, but still mighty tasty! You can also try adding 1 cup of canned coconut milk.
Cheers!
Amy
I made this for lunch today as I had all the items lying around my fridge/pantry. The only potatoes I had were russets, but they worked fine. I did NOT have whole milk but used lactose reduced 2% milk. This was delicious. I think next time I make it (and there will definitely be a next time), I may try adding 1/4 teaspoon Monash-certified Gourmend garlic scrape powder. I would definitely make it w/ 2% again next time.
Hi Julie!
I’m so glad to hear you enjoyed the recipe! I often make it with 2% as well, so that was a good call. Fattier milks are usually recommended because they’re less likely to curdle, so just watch your heat and you’ll be golden!
Thanks so much for your feedback!
Amy
Hi! Do you know how well this freezes? I’d love to batch cook it for work!
Hey Grace!
I’ve frozen it before and it turned out fine. The water will separate a bit when it thaws, so just make sure you give it a good stir.
Hope that helps!
Amy