Low FODMAP Creamy Ham and Potato Soup

Ingredients

MAKE GLUTEN FREE

Servings:

CREAMY HAM POTATO SOUP

195   shaved ham (we used leftover Christmas ham)*
80   leek (green leaves only, finely chopped)*
800   potato (peeled & chopped in small chunks)
240   carrot (peeled & diced)
2   dairy free spread (olive oil spread or butter)*
1   garlic infused oil*
2   gluten free all purpose flour*
625   low FODMAP chicken stock*
375   low FODMAP milk*
6   sweet corn kernels (frozen or fresh)
1   dried chives*
1   salt & pepper
2   fresh parsley (finely chopped, optional)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Creamy Ham and Potato Soup

Last updated Dec 30th, 2021

PREP IN 10 MIN
COOKS IN 30 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Lunch

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.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free

Ingredients

MAKE GLUTEN FREE

Servings:

CREAMY HAM POTATO SOUP

195   shaved ham (we used leftover Christmas ham)*
80   leek (green leaves only, finely chopped)*
800   potato (peeled & chopped in small chunks)
240   carrot (peeled & diced)
2   dairy free spread (olive oil spread or butter)*
1   garlic infused oil*
2   gluten free all purpose flour*
625   low FODMAP chicken stock*
375   low FODMAP milk*
6   sweet corn kernels (frozen or fresh)
1   dried chives*
1   salt & pepper
2   fresh parsley (finely chopped, optional)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 454
Fat 15.7g
Saturates 3g
Protein 16.5g
Carbs 64.9g
Sugars 12.3g
Fibre 9.7g
Salt 1.4g
Iron 7mg
Calcium 280.1mg
Calories 424
Fat 15.7g
Saturates 3.1g
Protein 16.6g
Carbs 57.5g
Sugars 8.1g
Fibre 9.6g
Salt 1.5g
Iron 7mg
Calcium 342mg
Calories 454
Fat 15.7g
Saturates 3g
Protein 16.5g
Carbs 64.9g
Sugars 12.3g
Fibre 9.7g
Salt 1.4g
Iron 7mg
Calcium 280.1mg
    | | |
  1. Prep the ham, leek leaves, potato and carrot. Measure out the sweet corn.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Taste and season with salt and pepper if needed.
  7. Serve warm and garnish with a sprinkle of parsley if desired.
  8. If at any point your soup becomes too thick just stir through another splash of milk.

Buying Tips

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.

Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.

Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

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).

Check your shaved ham has not been cured using high fructose corn syrup. Ham cured with honey is okay - honey has a small low FODMAP serving size and the amount of honey in one serving of ham should be well within low FODMAP guidelines.

Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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Author: 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

Professional Reviewer: 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 alon... Read More

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