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French onion soup in a brown bowl with melted cheese and red and orange flowers in the background

Low FODMAP “Onion” Soup

Our Low FODMAP “Onion” Soup uses leek and scallion greens and bulb, as well as rich beef stock for a version very close to the classic. Don't forget the melted cheese!

Course: Appetizer, Soup
Cuisine: American, French
Prep Time: 10 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 20 minutes
Makes: 8 Servings
Calories: 332 kcal
Author: Dédé Wilson

Ingredients:

  • 4 tablespoons (57 g) unsalted butter, cut into pieces
  • 2 tablespoons extra-virgin olive oil or Garlic-Infused Oil, made with olive oil
  • 3 to 4 leeks, to yield 125 g of bulb, 100 g of greens, all finely chopped
  • 3 large bunches of scallions, to yield 80 g of bulb, 40 g greens, all finely chopped
  • 2 quarts (2 L) beef stock, homemade or purchased low FODMAP beef stock
  • 4 sprigs fresh flat leaf parsley
  • 2 small springs fresh thyme
  • 1 bay leaf
  • Kosher salt
  • Freshly ground black pepper
  • 8 slices low FODMAP gluten-free baguette
  • 12 ounces (340 g) Swiss or Gruyere cheese, shredded

Preparation:

  1. Before you begin, wash and dry the leeks and scallions and finely chop the greens so that you have 8 ounces/225 g of leek greens and 4 1/4 ounces/120 g of scallion greens.
  2. Melt butter and oil in a large Dutch oven over low heat. Add leek and scallion greens, stirring well to coat. Cook over low heat, stirring often, for about 1 hour or until they are very soft and just beginning to brown. Browning will bring out the naturally sweet flavors, but over-browning will ruin the dish, so take care.
  3. Once the leek and scallion greens are very soft - the green mixture might look a bit pasty, which is OK - add the beef stock, parsley, thyme and bay leaf and bring the soup to a simmer, covered, for about 10 minutes. Fish out the parsley, thyme and bay leaf, taste, and season with salt and pepper, if desired.
  4. Warm your soup bowls by rinsing them with hot water while you toast your bread. Preheat broiler to high with rack about 4 inches (10 cm) below.
  5. Place the bowls on a rimmed sheet pan. Ladle hot soup into bowls, place a slice of bread in each bowl and divide the cheese amongst the bowls. Place under broiler until cheese is melted and bubbling, about 1 to 4 minutes. Serve immediately.

Notes:

Tips

  • We hope this recipe shows you how you CAN actually THRIVE while following the low FODMAP diet. We know it can be frustrating. Just take it one step at a time and we are here to help you.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
  • Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
  • Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens (updated to 75 g), and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g (updated to 82 g). Their recommended max low FODMAP leek bulb amount is 46 g (updated to 47 g).
  • Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about 1/3 cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says the bulb is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.

 

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

 

Nutrition Facts
Low FODMAP “Onion” Soup
Amount Per Serving
Calories 332 Calories from Fat 198
% Daily Value*
Fat 22g34%
Sodium 250mg10%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 1g1%
Protein 19g38%
* Percent Daily Values are based on a 2000 calorie diet.
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