Gentle Potato Soup
Silky pureed potato soup with a subtle onion-like flavor from leek greens. At just 3g fiber per bowl, this is the kind of gentle comfort food that may help when your gut needs a break.
Gentle Potato Soup
Silky pureed potato soup with a subtle onion-like flavor from leek greens. At just 3g fiber per bowl, this is the kind of gentle comfort food that may help when your gut needs a break.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Melt the butter in a large pot over medium heat until it just begins to foam.
Equipment: large potAdd the sliced leek greens and sauté for 3-4 minutes, stirring occasionally, until they soften and turn bright green but not brown.
Tip: Stir occasionally to prevent browning - you want bright green, softened leeksAdd the cubed potatoes and broth, then increase heat to high.
Bring to a boil, then immediately reduce heat to medium-low and simmer uncovered for 20-25 minutes, until the potatoes break apart easily when pressed with a spoon.
medium-low heatTip: Potatoes are ready when they break apart easily with a spoonRemove from heat and let cool for 5 minutes to prevent splattering when blending.
Tip: This cooling step prevents dangerous splattering when blending hot liquidsUse an immersion blender to puree until completely smooth with no visible chunks, about 1-2 minutes. If using a regular blender, work in batches filling the pitcher no more than halfway.
Equipment: immersion blender, regular blenderTip: If using a regular blender, work in batches filling the pitcher no more than halfway to avoid overflowStir in the lactose-free milk until fully incorporated and the soup reaches a creamy, pourable consistency.
Season with salt and white pepper to taste, stirring well.
Reheat gently over low heat if needed, stirring occasionally, just until warmed through.
low heatTip: Avoid boiling - gentle heat prevents dairy from separatingLadle into bowls and garnish with fresh chives before serving.
Notes
CRITICAL - Leek greens only
The white and light green bulb of leeks contains high levels of fructans (a FODMAP). Use only the dark green leafy tops. According to Monash University testing, up to 100g of green leek leaves are low FODMAP, while the bulb is high FODMAP even in small amounts.
Dairy-free option
Replace butter with olive oil (same amount) and use unsweetened oat milk or almond milk instead of lactose-free milk. The soup will be slightly less rich but equally gentle on the gut.
SCD alternative
Potatoes are not permitted on the Specific Carbohydrate Diet. Substitute with well-cooked cauliflower florets (about 3 cups) for a similar creamy texture, though the flavor will be milder.
Texture control
For a thinner soup, add broth 1/4 cup at a time until you reach desired consistency. For a thicker, chowder-like texture, reduce the broth to 3 cups.
Storage
Refrigerate in an airtight container for up to 4 days. The soup will thicken as it cools—add a splash of broth when reheating. Freeze in individual portions for up to 3 months; thaw overnight in the refrigerator.
Make-ahead
This soup tastes better the next day as flavors meld. Prepare through step 7, then refrigerate and reheat gently before serving.
Serving suggestions
Pair with toasted white bread or low-fiber crackers for a complete, satisfying meal.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
