Low FODMAP Potato Soup Recipe

This Low FODMAP Potato Soup is naturally rich and creamy without any of that High FODMAP cream!

Making low FODMAP potato soup doesn’t have to be hard! You’ll just need to swap the onions, garlic and dairy with root vegetables and coconut milk.

What You’ll Need:

1 tbsp coconut oil
4 medium size carrots
5 white medium size potatoes
4 cups low FODMAP vegetable or chicken broth/stock (without onions and garlic)
Salt and pepper to taste
Dash of nutmeg to taste
1/4 to 1/2 cup coconut milk (optional)
Toasted pine nuts (optional for topping)
Sunflower seeds (optional for topping)

Notes: Love parsnips? Add them in for added flavor. Replace 1 potato with 2 parsnips
Brand Recommendations:
BROTH
Casa De Santa Low FODMAP Vegetable Stock
Pacific Organic Bone Stock
Looking to make your own? Try this Low FODMAP Broth recipe by Dédé Wilson

What You’ll Do:

Start by preparing the root vegetables. You’ll slice the carrots and cube the potatoes (small cubes are best). If you decided to add in the parsnips for flavor, cut them into small slices
Grab stock pot or saute pan with high sides, add the coconut oil and start melting it over medium heat in the pan (note: most often coconut oil is solid at room temperature)
Once melted, add the sliced carrots and saute them for about 12-14 minutes (turning them occasionally). If you’re doing the parsnip option, add them in after the carrots have been cooking for 8 minutes and saute a little longer (about 16 minutes)
Finally add the cubed potatoes
Season with salt and pepper to taste
Cover the vegetables with the broth
Bring the broth to a boil
Once it reaches a boil, reduce the heat and allow the soup to simmer until the vegetables are tender (test with a knife); this should take about 20-25 minutes
After the vegetables are tender, add the soup to a blender or large food processor and blend the mix until smooth (note: if the mix is too thick, add broth)
Season again to taste with salt and pepper
Optional: add 1/4-1/2 cup full fat coconut milk (no more than 1/2 to keep it low FODMAP) to the soup and blend (this will allow for a creamier appearance)
Serve warm with dry roasted pine nuts and sunflower seeds (for added texture and appearance)

Low FODMAP potato soup is delicious and full of nutrients. It’s the perfect comfort food! When you eat the good stuff, you feel like good stuff.

Nutrition Information:
Serves 4
With Coconut Milk, Pine Nuts, and Sunflower Seeds
400 calories, 19 grams fat, 55 grams carbohydrates, 10 grams fiber, 9 grams naturally occurring sugar, 6 grams protein
Without Coconut Milk, Pine Nuts, and Sunflower Seeds
254 calories, 4 grams fat, 51 grams carbohydrates, 9 grams fiber, 8 grams naturally occurring sugar, 5 grams protein