Low FODMAP Creamy Ham and Potato Soup
Low FODMAP Creamy Ham and Potato Soup
Soup is the BEST. There is nothing like curling up on the couch with super cosy bowl of soup.
This creamy ham and potato soup is the perfect way to use up leftovers and create comfort in a bowl. It can also be made low FODMAP, gluten free and dairy free as needed.
Ingredients
Make gluten freeCREAMY HAM POTATO SOUP
shaved ham (we used leftover Christmas ham)
FODMAP
leek (green leaves only, finely chopped)
FODMAP
butter or dairy free spread
Dairy Free
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
gluten free all purpose flour
FODMAP
low FODMAP chicken stock
FODMAP
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Prep the ham, leek leaves, potato and carrot. Measure out the sweet corn.
- Place a large saucepan over medium heat. Add the dairy free spread or butter and fry the leek leaves and carrot for 3 minutes until the carrot starts to soften.
- Then add the potato, ham and garlic infused oil. Cook for 2 minutes, stirring every now and then to stop the vegetables sticking to the bottom.
- Mix through the flour and cook for a further minute. Then pour the stock into the saucepan. Mix well and bring to the boil. Allow to cook for 12 minutes, stirring every couple of minutes, until the potatoes are tender.
- Reduce the heat to medium-low and add the milk, sweet corn and dried chives. Stir over the heat until thickened - this will take about 5 minutes.
- Taste and season with salt and pepper if needed.
- Serve warm and garnish with a sprinkle of parsley if desired.
- If at any point your soup becomes too thick just stir through another splash of milk.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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