Leek, Mushroom & Potato Soup

Certain mushrooms and parts of leek are high in FODMAPs, but rest assured that this recipe is gut friendly and delicious. This recipe utilises the white part of a leek and oyster mushrooms to keep the dish low in FODMAPs but still providing the same great flavour.

gluten free, low FODMAP, vegetarian, egg free, nut free, leek mushroom potato soup

Mains, Dinner, Lunch

Serves: 2

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Leek, Mushroom & Potato Soup

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

This leek, mushroom and potato soup is the perfect way to escape the cold weather. This soup uses oyster mushrooms, which are low FODMAP in large quantities, meaning you can enjoy that mushroom taste without the worry of a stomach ache later.

Ingredients

• 1 tbsp garlic infused olive oil
• 150grams oyster mushrooms chopped
• 1 tbsp butter
• 1 bunch leek, green part only roughly chopped
• 2 medium sized potatoes, peeled and cut in quarters
• 1 litre low FODMAP liquid vegetable stock
• ¼ cup lactose free cooking cream (optional)
• chives to serve
• thyme to serve
• low FODMAP bread to serve

Method

1. In a large pot, add in oil and mushrooms on medium heat. Cook for 5 - 7 minutes until fragrant and lightly brown in colour.
2. Add in butter and green tips of leek. Cook for 2 minutes, stirring frequently until very fragrant and slightly wilted.
3. Add in potatoes and cook for another 2 minutes, stirring occasionally.
4. Pour in liquid stock and bring to a boil. Reduce down to a simmer and cook for 15 - 20 minutes, until all vegetables are nicely softened.
5. Allow the soup to cool slightly before blending with a stick mixer to your desired consistency.
6. If you’d like a creamy soup, stir in the lactose free cream. Cook for an additional 5 minutes on a low heat.
7. Once ready to serve, season with salt and pepper and ladle the soup into two bowls. Top with chives, thyme and your favourite low FODMAP bread to enjoy.

https://lowfodmapcooking.com.au/recipes/leek-mushroom-potato-soup

This soup uses the green tips of leek and chives which are low in oligos-fructans. This allows you to still create flavour on the low FODMAP diet using alliums without upsetting your stomach. Although the white part of leek is high FODMAP, the green leaves are low FODMAP up to 2/3 cup. The other strong flavour in this soup is, of course, the mushroom. Although a number of mushroom varieties are high FODMAP is small serving sizes, oyster mushrooms are a great way to bring in mushroom flavour and can be enjoyed in servings up to 75grams.