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Low FODMAP Leek and Potato Soup with Bacon (Instant Pot / Slow Cooker)


  • Author: Gail
  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Description

Rich and creamy with a hint of smoky flavor, this low FODMAP version of leek and potato soup can be easily made in the Instant Pot or slow cooker and is dairy-free, Paleo, Whole30 as well as majorly delicious.


Ingredients

Units Scale
  • 6 strips nitrate-free, sugar-free, low sodium bacon, cut into 1/2-inch pieces*
  • 2 tablespoons garlic-infused olive oil
  • 1 1/2 cups leek, dark green leaves only, thinly sliced**
  • 2 pounds red potatoes (or your white potatoes of choice), peeled or unpeeled, chopped into 1-inch pieces
  • 3 cups low FODMAP chicken bone broth
  • 1 tablespoon dried chives
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon dried thyme or 1/2 tablespoon fresh thyme leaves
  • 1/2 teaspoon smoked paprika
  • 1/2 cup coconut cream***
  • Chopped fresh chives and freshly-ground black pepper, for garnish (optional)

Instructions

Instant Pot Instructions:

  1. Sauté bacon: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Add chopped bacon to the pot, and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon pieces to a plate covered in paper towel, leaving the bacon fat in the pot. Set bacon aside.
  2. Sauté leeks: Add garlic-infused oil to the pot and swirl to coat. Add leeks and sauté for 3 minutes, stirring frequently.
  3. Add broth and scrape: Hit “Cancel” on the Instant Pot. Add 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon. Add the remaining 2 cups of broth.
  4. Add herbs and spices: Add dried chives, salt, pepper, thyme, and smoked paprika to the pot and stir. Add chopped potatoes and stir again to distribute evenly in the broth.
  5. Pressure cook: Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 10 minutes.
  6. Blend: Once the cooking cycle has completed, quick release the pressure. Open lid and allow the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup to your desired consistency, leaving some of the soup chunky or blending the soup until just smooth (do not over-blend).
  7. Add remaining ingredients: Add coconut cream and 2/3 of the reserved bacon to the soup and stir. Taste the soup and adjust seasonings as desired. Chop the remaining 1/3 of the bacon into small pieces. Garnish with the chopped bacon, fresh chopped chives and/or freshly ground black pepper (optional). Serve and enjoy.

Slow Cooker Instructions:

  1. Sauté bacon: Place a large skillet with high sides or a dutch oven on the stove top on medium heat. Add the chopped bacon pieces and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving as much fat in the skillet as possible.
  2. Sauté leeks: Add garlic infused olive oil to the skillet and swirl to coat. Add leeks and sauté for 3 minutes, stirring frequently. Pour 1 cup of the chicken bone broth into the skillet and scrape up anything on the bottom of the pan. Remove skillet from heat.
  3. Pour into slow cooker: Carefully pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat-resistant spatula to scrape every bit of soup into the slow cooker. Add the remaining 2 cups of chicken broth to the slow cooker.
  4. Add herbs and spices: Add dried chives, salt, pepper, thyme, and smoked paprika to the slow cooker and stir. Add chopped potatoes and stir again to distribute evenly in the broth.
  5. Slow cook: Set slow cooker timer for 8 hours on low or 5 hours on high.
  6. Blend: Once the cooking time is finished, turn off slow cooker and remove lid, allowing the soup to cool for a few minutes. Using an immersion blender, carefully blend the soup to your desired consistency, leaving some of the soup chunky or blending the soup until just smooth (do not over-blend).
  7. Add remaining ingredients: Add coconut cream and 2/3 of the reserved bacon to the soup and stir. Taste the soup and adjust seasonings as desired. Chop the remaining 1/3 of the bacon into small pieces. Garnish with the chopped bacon, fresh chopped chives and/or freshly ground black pepper (optional). Serve and enjoy.

Notes

  • Cooking times represent those for the Instant Pot only.
  • Makes six 1 ¼ cup servings for a total of 7 ½ cups.
  • *To easily chop the bacon, while the Instant Pot / skillet is warming up, I hold the bacon strips over the pot / skillet and cut them into 1/2-inch pieces with scissors. It's weird but super easy!
  • *Although low in FODMAPs, according to Monash University's Low FODMAP Diet App, bacon is high in fat, which affects gut motility, and when consumed in large amounts, can be an additional symptom trigger for those with IBS.
  • **Monash University deems dark green leaves of a leek to be low FODMAP at 1 cup of chopped leek per serving.
  • ***Per Monash, coconut cream is low FODMAP in servings of up to 1/4 cup or 60 grams per serving. You can buy canned coconut cream at some stores or stick a can of coconut milk (not containing inulin) in the refrigerator overnight. The cream will rise to the top of the can, which you can scrape off to use in your soup. The remaining coconut milk can be used in other recipes, like my Low FODMAP Creamy Bacon Mushroom Chicken Thighs.
  • Prep Time: 15 minutes
  • Time to come to and release pressure: 12 minutes
  • Cook Time: 23 minutes
  • Category: Soups & Stews
  • Method: Instant Pot / Slow Cooker
  • Cuisine: Irish

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