Almost Old-Fashioned Potato Soup
Gluten-free, Very low lactose, FODMAP friendly
Creamy potato-onion soup used to be one of my favorite comfort foods. Now that refrigerated leftover potatoes create intestinal havoc—and with onions on the “no” list—I took that recipe back to the drawing board. This version replaces onions with asafetida powder, which is a powerfully pungent spice used in Indian cooking. It mimics the flavor of onions without adding FODMAP sugars, and it’s worth hunting down. Store it tightly sealed. I keep mine in a plastic bag inside a screw-top spice jar.
This recipe is calibrated “per serving” to avoid creating leftovers. According to the FODMAP-Free Living page on Facebook, cooked/refrigerated potatoes contain indigestible carbohydrates, which can create havoc in the lower intestinal tract. If leftover potatoes don’t bother you, or if you’re cooking for a family, count your blessings and make a big pot by multiplying the basic recipe.
Ingredients (PER SERVING)
- ½ Tbsp butter
- ¼ tsp asafetida powder
- 1 small or ½ large potato
- ½ stalk celery
- 1 tsp dried parsley
- salt and pepper to taste
- plain, unsweetened almond milk to taste
- Melt butter over medium-low heat in a saucepan of appropriate size. Sprinkle in the asafetida powder and let it mellow in the melted butter for a minute or two.
- Peel and dice the potato(es) and chop the celery stalk(s).
- Add the diced vegetables to the saucepan and add just enough water to barely cover them. Sprinkle in the parsley.
- Bring the water to a boil, lower the heat to simmer, and cover the saucepan. Cook about 20 minutes, until the cubed potatoes are soft.
- Attack the potato cubes with a potato masher. You’ll have to smash some celery to get the job done.
- Thin the soup with a bit of plain, unsweetened almond milk. Add salt and pepper to taste.
- Serving suggestion: Accompany this soup with a slice of toasted Mostly Oat Bread.