Potato and Leek Soup

Potato and Leek Soup is one of my comfort foods. It’s what Mum made when we were sick or the weather was cold… or she felt like it because it was delicious. It was a thick, creamy, white soup rich with flavour and we added a generous helping of cayenne pepper and extra cream to it and ate it with crusty french breadstick.

Then, of course, I was diagnosed with fructose malabsorption and on the list of bad foods was the entire fucking onion family. Leeks are part of the onion family and there was much wibbling and very literal tears when I realised that my favorite soup was off the menu.

Fast forward almost a full two years to last Monday night. Picture your grumpy, disheveled red-haired host sitting behind her computer screen searching recipes as a means of not doing university work and lo a recipe in the FODMAPcategory and… What is this? There are leeks in this food, how is this so?

Turns out that sometime this year the guys over at the Monash research department updated their app with the information that the green part at the top of the leek was as safe for us on the Low FODMAP diet as the green parts of spring onion. You want to see me scream and bounce? Because I totally fucking screamed and bounced. I COULD HAVE SOUP!!!

Follow up on Tuesday night where, due to work commitments, I ended up starting making the soup at 1am and finished at around 3am and promptly died of happy…

No, not really, but it was pretty fucking awesome soup. So here’s the recipe. It might have been in a cookbook somewhere in the dim past but this is how my Mum has made it from memory for as long as I can remember.

It comes out a bit greener when you use the green part of the leek. Funny that.

Potato and Leek Soup – FODMAP friendly


  • 3 large potatoes
  • 3 leeks – green part only
  • 1 bacon rasher – I use 2 because bacon
  • Campbell’s Real Stock chicken stock – or other FODMAP friendly stock
  • Cracked pepper to taste
  • 1 cup milk – dairy free substitutes works fine
  • 1/2 cup cream – dairy free still awesome
  • Cayenne pepper and extra cream to serve
  • 1 big fucking soup pot


  1. Dice up leek, potato and bacon and lightly fry it.
  2. Transfer to soup pot and cover with chicken stock. Simmer till potatoes are tender.
  3. Now, to get this really thick, you’ll need to drain off a little of the liquid. If you don’t care proceed to step 4.
  4. Blitz the soup in the blender to make it nice and smooth. Remember to let it cool down if your blender is glass.
  5. Back in the pot with it, add milk and cream and heat it back up. Add pepper here if you want it.
  6. Serve with cream and cayenne pepper on the side to be added to by the devourer of the yum to their own tastes. Bread that you can eat kind of does good things to. The bread fingers in my picture are home made spelt bread.

What else do you need to know?

This recipe makes a LOT of soup. Fed a family of 5 with plenty of left overs.

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