Low FODMAP broccoli cheddar soup

*Cups and tablespoons are measured in Australian cups and tablespoons. Use gram weights for international accuracy.

Serves 4-6 depending on how much liquid, potato and broccoli you choose to add

Be the first to rate this recipe

Prep Time 25

Cook Time 30

Course Main Course, Soup

Cuisine Food Intolerance Friendly

Servings people

60 ml (3 tablespoons)* oil of choice
Greens from 1-2 large leeks thoroughly washed and sliced
Greens from 1 large bunch of spring onions thoroughly washed and sliced (my greens weighed 125g in each test)
500-600 g all-rounder or starchy potatoes washed and chopped into small cubes (I leave the skin on)
300 g+ broccoli stems and florets separated and finely chopped (see notes)
2 tablespoons nutritional yeast optional
1000 - 1500 ml 1- 1.5 litres low FODMAP stock or water (plus more if needed)
250-500 ml (1-2 cups)* milk of choice
200-250 g good quality vintage cheddar freshly grated
Lemon juice to taste
Seasoning to taste

Heat the oil in a large soup pot over a medium heat. Once shimmering, add the leek and spring onion greens and stir to coat. Cook for 2-3 minutes until fragrant.
Add the chopped potatoes, chopped broccoli stems (not the florets, yet) nutritional yeast (if using) and stock or water. I recommend adding the lesser 1000ml (1 litre) of stock/water first, then adding more if need be.
Stir, then top with a lid and cook for 10-20 minutes or until the potatoes are completely cooked through.
Once everything is totally cooked, turn off the heat and use your soup stick (immersion blender) or blender to process the soup. If you’re using a blender without a steam valve, you will need to let the soup cool completely or you risk exploding the blender.
Blend until you achieve your desired consistency, turn the heat back onto a low-medium. Add the finely chopped broccoli florets and cook the soup for an additional 10 or so minutes or until the florets are cooked to your desired consistency. Larger chunks will take longer to cook.
Remove the soup from the heat and stir in the milk. Add the grated cheese gradually to ensure it doesn’t overcook and become stringy. Season with plenty of salt, pepper and lemon juice according to your tastes.
You can serve as is, with some cream or croutons, or with some chilli oil/chilli crisp for spice.
Leftovers keep well in the fridge for a number of days and can be frozen.

If you are in the elimination phase, I would recommend using the portion size Monash and FODMAP Friendly suggest (75g per person or 300g for the whole dish). However, if you are not in the elimination phase and know how much broccoli/fructose you can handle, feel free to add more.
As discussed, Monash says that 240g of broccoli florets is a moderate serve of fructose. Servings under this size are low FODMAP on a personal tolerance basis. In practice: if you know you have no issues with broccoli florets, you could use up to 230g per person, for a total of 920g broccoli florets for the soup.
The soup will likely thicken overnight, so feel free to add more water/stock/milk to leftover soup before eating.
I have a Low FODMAP vegetable stock recipe which you can find here.

Keyword broccoli cheddar soup, low fodmap broccoli soup, low fodmap soup, Onion and garlic free recipes

Tried this recipe?Let us know how it was!