Hearty Adaptable Soup-Stew with Turmeric - Low-FODMAP recipe

A winter-warmer I’ve been eating at any given opportunity. Although the recipe seems like a very basic vegetable soup, the herbs and spices all have their nutritional place.

I deliberately don’t add the ‘protein of choice’ until the end. You can portion up the soup and freeze for quick, filling lunches. By adding your protein just before serving, you can ring the changes and have a different lunch each time; simply re-heat the soup-stew and stir in. We still have air-dried ham leftover from Christmas which I diced up to use for the picture. You can of course use a mixture of several proteins. I hope you will experiment and see how adaptable this soup is!

Serves 6

1 litre stock chicken, beef or vegetable stock or if you have some, bone broth.

1 tbsp. coconut oil

240g carrots, peeled and diced

220g parsnips, peeled and diced

Thyme, 5 sprigs

440g potato, peeled and diced (all rounders, such as Desiree)

2 tomatoes, each cut into 8

3 sage leaves, shredded

½ tsp. ground black pepper

¼ tsp. sea salt flakes

3 sage leaves shredded

½ tsp. turmeric

Very large handful of curly leaf parsley finely chopped (30g of leaves)


The following measures are given per person. Add to heat through, before serving.

70g chopped, cooked chicken, beef, ham, turkey or pork

46g well rinsed, canned lentils

42g well rinsed, canned chickpeas

40g air-dried ham


Warm the coconut oil in a large pan over a medium high heat. Add the carrots, parsnips and thyme sprigs, and cook for 3 minutes, stirring regularly. Add the potatoes, tomatoes, sage, turmeric, pepper and salt before cooking and stirring for a further 2 minutes, making sure it doesn’t catch on the bottom of the pan. Stir in stock, cover and bring to the boil before turning down to a simmer for 20 minutes. Remove the woody thyme stalks. The soup will be cooked now but if it needs to stand for a while, it won’t harm, the flavours will simply mellow together.

If you are freezing this, stir in the parsley and cool fully before portioning it up. If you are serving now, add your chosen protein to heat through and stir in the parsley at the last minute.

Low-FODMAP servings

Parsnip - Eat freely and according to appetite – suggested serving 62g.

Carrot – Eat freely and according to appetite – suggested serving 61g.

Potato - Eat freely and according to appetite – suggested serving 122g.

Tomato – Common, eat freely and according to appetite – suggested serving 119g.

Canned chickpeas – 42g

Canned lentils – 46g

Meat is high in protein and does not contain carbohydrates. Check ingredients of processed meats for high-FODMAP ingredients.

A Winter Warmer - Low-FODMAP Parsnip and Parsley Soup Recipe

Bacon - optional: cosy feeling - obligatory.

Bacon - optional: cosy feeling - obligatory.

As autumn winds slide into winter frosts food is as much about keeping you warm as it is about nourishment. Parsnips are a wonderful, cheap, low-FODMAP and plentiful winter staple but I don’t deny they can be awkward to cook with. Often I will roast them, or add plenty of chilli to mask a bit of the, sometimes overwhelming, flavour. This time I wanted a large soup, with enough leftovers to for me to freeze individual portions that I could use for quick lunches or teatimes. Parsley came in because I’d never before noticed the similarity between the words parsley and parsnip. The Our House For Tea approach works like that, it isn’t entirely scientific, but it works! I found the best way to cut through the rich parsnip flavour was to add a little lemon juice, more salt than I would normally use and forgo the usual chilli for lots of black pepper.

Serves 8,

Prep 10 minutes, cooking time 40 minutes

1 kg parsnips

400g carrots

2 tbsp. olive oil

Scant 1/8th tsp. asafoetida

1.2 litres chicken stock

1 tsp. salt flakes

2 large handfuls of curly parsley, very roughly chopped

6ooml almond milk

2 tsp. lemon juice

Lots of freshly ground black pepper

Optional to serve - 8 rashers cooked, crispy, smoked streaky bacon, crumbled and a few reserved parsley leaves.


Peel and chop the parsnips and carrots into even sized 1.5cm pieces. In a heavy based pan warm the oil over a medium high heat. Add the vegetables to the oil and fry off for 2 minutes before covering the pan and allowing the vegetables to sweat for 5 minutes. You will need to stir occasionally, to prevent the vegetables sticking.

Add the chicken stock and salt then bring up to the boil before turning down the heat, covering with a lid and simmering for 30 minutes. You may need to stir occasionally, remove from the heat when the vegetables are soft. Add the parsley, reserving a small amount to serve.

Liquidise the soup in batches, then return to the pan with the almond milk and lemon juice to warm through. Taste and add as much freshly ground black pepper as you wish – we like lots! Serve with the crumbled bacon on top, more black pepper and any remaining parsley leaves.


Low-FODMAP Smoked Haddock Chowder Recipe (a gluten-free, low-lactose celebration of yellow).

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     Low-FODMAP Smoked Haddock Chowder

Low-FODMAP Smoked Haddock Chowder

When I was at primary school (pre- Low-FODMAP!) I remember having to paint a picture of our favourite on a sugar paper plate. Being a greedy little blighter, my plate had beef pie, spaghetti bolognaise, peas and a pile of yellow fish with yellow sauce. My mum would poach the fish in milk and make a sauce with egg yolks as a sort of savoury custard. So much yellowy-love. In the eighties it was very difficult to get anything other than the dyed smoked-haddock or cod but it’s now easier to find the un-dyed variety. Yes, natural colour is better for us, but can I say I sort of miss the unnatural explosion of colour?

After many years of failure to grow oregano in a pot, I shoved a twig in the ground and now it’s rampaging across the flowerbed. Most of our meals now contain least a tablespoon of fresh oregano in an effort to control the growth, but you can use fresh thyme if that’s what you have.

Serves 4

450g boneless smoked haddock

2 bay leaves

1 tsp. black peppercorns

500ml boiling water

1 tbsp. garlic oil

40g butter or dairy-free spread

1 large green pepper, in 1cm dice

1 corncob.

900g floury potatoes, peeled and in 1.5cm dice

500ml almond milk

1 tbsp. chopped fresh oregano or thyme

Small handful of curly parsley leaves, chopped

Freshly ground black pepper.

In a wide, deep, lidded pan, cover the fish, bay leaves and peppercorns with boiling water. Simmer covered for 5 minutes then remove from the heat to cool slightly.

Using a sharp, heavy knife, cut the kernels from the corncob. Remove the fish from the pan using a slotted spoon. Allow to cool on a plate. Strain the remaining liquid into a measuring jug. Top up the liquid with water to make 500ml. Clean the pan.

Warm the oils and butter in the pan, and then add the pepper and sweetcorn kernels. Cover and allow to soften over a medium high heat, stirring occasionally, for 10 minutes. Add the potato and cook for a further 5 minutes, stirring to prevent sticking. Pour the fishy water over the vegetables and stir in the thyme. Cover and allow to cook for around 10 minutes, until the potatoes are tender.

While the potatoes are cooking, remove any skin or stray bones from the fish and flake with your fingers. When the potatoes are cooked remove from the heat and use a measuring jug to remove 500ml of the vegetables and liquid. Add the almond milk and using a potato masher, mash everything in the pan until there are no lumps of potato left.

Stir the reserved 500ml of 'lumps and liquid' back into the pan with the fish. Bring up to a simmer, stirring occasionally. Taste for seasoning (you may not need any if your fish was salty) and serve in warm bowls with the parsley and black pepper scattered over the top.