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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 used leek and scallion greens and rich beef stock for a version very close to the classic.

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, with a generous amount of greens to yield 8 ounces/225 g of finely chopped greens
  • 3 (about 20 beefy ones to yield 4 1/4 ounces/120 g) large bunches of scallions, finely chopped greens
  • 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.
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.