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An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.

FODMAP friendly leek and potato soup

*This recipe uses Australian cups and measures. Use gram and ml for international accuracy.
5 from 2
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Prep Time 15 minutes
Cook Time 20 minutes
Course Main Course, Soup
Servings 5 people

Ingredients
  

  • 50 g ghee or 40-60ml (2-3 tablespoons)* oil of choice
  • 50 g spring onion greens sliced
  • 3 large leek greens roast or sautee the whites for your non-FODMAP house members well washed and sliced
  • 1 - 1 1/2 litres (1000-1500ml) low FODMAP stock see notes
  • 1.5 kg potatoes I used Sebago, but any starcher or all pounder is good peeled and chopped into large bite sized pieces
  • 250 ml lactose free full cream optional but lightens the colour a little and adds creaminess and a lovely flavour
  • 125ml+ (1/2 cup)* milk of choice (I used lactose free full fat milk)
  • Seasoning to taste

Instructions
 

  • Warm the ghee or oil in a large soup pot over a medium heat. Once warmed, add the spring onion greens and leek greens.
  • Cook for 2-3 minutes or until fragrant, bright green and slightly softened.
  • Add the stock and potato pieces and stir to combine. Pop the lid on and cook for 10-15 minutes or until the potatoes are easily sliced through and knife tender.
  • Use a stick blender (see notes) to blend your soup until it is your desired consistency. I like my potato soup smooth, but you can leave chunks if you like.
  • Add the cream (if you’re using it) and milk and stir to combine. If the soup is too thick for your tastes, add more milk as necessary. Season to taste and serve.

Notes

  • Make sure you choose a starchy or all-rounder potato for best results. See the notes in the post for more detail.
  • To make this soup vegan, simply omit the cream and use a plant based milk that works for your dietary requirements.
  • Blending potatoes gelatinises their starches. This will result in a gluey, gloopy soup. I HIGHLY recommend using a stick blender for this reason - you can blend the soup only as much as necessary, without overdoing it. 
  • If you don't have a stick blender, you can also use a regular blender. You will need to let the soup cool though, otherwise it might explode in the blender. This is particularly important if you are using a NutriBullet, which has no air holes for steam to escape. If you use a NutriBullet, I recommend cooling the soup entirely before you blend. 
  • Keep extra milk on hand than the recipe specifies in case you want to thin the soup out a little. If not, use water.
  • Monash has recently introduced a FODMAP threshold for spring onion greens. They are low FODMAP in 75g serves and contain moderate amounts of fructose in serves exceeding 97g. 
  • Leek greens remain unchanged, but I will update the post if anything changes. 
Keyword low fodmap
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