French Onion Soup (Adapted)
Classic French onion soup transformed for IBD using dark green leek tops instead of high-FODMAP onions. Same caramelized depth, rich broth, and bubbling Gruyère without the gut triggers.
French Onion Soup (Adapted)
Classic French onion soup transformed for IBD using dark green leek tops instead of high-FODMAP onions. Same caramelized depth, rich broth, and bubbling Gruyère without the gut triggers.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
Soup
Topping
Instructions
Melt butter with garlic-infused oil in a large pot over medium heat until the butter foams and the mixture smells fragrant.
Equipment: large potAdd leek greens and stir to coat with the fat. Reduce heat to medium-low.
Cook slowly for 25-30 minutes, stirring every 5 minutes, until the greens are deeply softened and beginning to turn golden brown at the edges.
Tip: Don't rush this step—slow caramelization develops the sweet, complex flavor that mimics traditional onionsAdd wine if using and cook for 2 minutes, stirring constantly, until the liquid has mostly evaporated and the sharp alcohol smell has faded.
Add beef broth, thyme, salt, and pepper. Stir to combine.
Bring to a boil over high heat, then reduce to low and simmer uncovered for 15 minutes to let the flavors marry.
Preheat your oven's broiler to high.
high broilEquipment: oven, broilerToast bread slices lightly in a toaster or under the broiler until golden on both sides, about 1-2 minutes per side.
Equipment: toasterLadle hot soup into 4 oven-safe bowls, filling them about three-quarters full.
Equipment: oven-safe bowlsFloat one toasted bread slice on top of each bowl of soup.
Generously cover each bread slice with shredded Gruyère, letting some cheese spill over the edges into the soup.
Place bowls on a baking sheet and broil for 2-3 minutes, watching closely, until the cheese is bubbly, golden, and beginning to brown in spots.
Equipment: baking sheetTip: Watch closely—cheese can go from golden to burnt in seconds under the broilerServe immediately with a warning that the bowls are extremely hot.
Notes
Storage
Refrigerate soup (without bread and cheese) in an airtight container for up to 4 days. Store toasted bread separately. Reheat soup on the stovetop, then prepare fresh croutons when ready to serve.
Leek greens only
Only the dark green parts are low-FODMAP at up to 100g (1 cup) per serving. The white bulb and light green parts are high in fructans and should be discarded or saved for non-FODMAP cooking.
Butter substitute
Use olive oil or dairy-free butter instead of dairy butter for a dairy-free version that's equally gentle on the gut.
Wine substitute
Omit the wine entirely and add an extra 1/2 cup beef broth plus 1 teaspoon apple cider vinegar for acidity. Keeps it alcohol-free and safer during active symptoms.
SCD modification
Replace French bread with almond flour bread to make this SCD-legal. Traditional grain-based bread is not permitted on Specific Carbohydrate Diet.
Slow caramelization matters
Don't rush the 25-30 minute cooking time for the leeks. The slow, gentle heat develops the sweet, complex flavor that mimics traditional onions.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
