I’ll say it upfront: I rarely make mustard soup. Last year, however, I was looking for an appetizer to complete my Christmas menu. Making a three-course meal around all the FODMAP diet limitations is no easy task. On top of that, I wanted to make something new for the holiday feast. And that’s when mustard soup came to mind. Now, I normally wouldn’t recommend trying out a new recipe for a Christmas dinner. But in this case, my low FODMAP mustard soup turned out pretty well. I love the sharpness of the mustard and the mild leek flavor. The husband approved of it too. So after the holidays were done, it went into our recipe binder.
Pick your mustard
Usually, I have three types of mustard at home. The type you use for this soup is of course going to affect the end result. I used two French mustards. The first one is Dijon, which brings a little spice and a whole lot of flavor. The other one is à l’Ancienne, giving more texture and a nice aroma.
Note: the Monash FODMAP app makes a distinction between ‘regular’ Dijon which is limited low FODMAP, and original French Dijon, which contains only trace amounts. I used the latter. Always check your mustard for added high FODMAP ingredients.
Ingredients for low FODMAP mustard soup with bacon
I initially made this as a starter for a nice three-course dinner. At other times, I’ve included a sandwich on the side and made it into a lunch for two. At the base, these ingredients are what goes into the mustard soup.
Bacon rashers – Check the ingredient list when you shop. FODMAPs in your bacon? It happens. Garlic and onion powder can be hidden under the name ‘spices’.
Leek leaves – We’re only using the green leaves of the leek for this recipe. The bulb is high in FODMAPs, while the leaves are safe up to 100 grams per serving.
Chicken stock cube – Buying low FODMAP stock can be difficult, but it’s not impossible. I have found some at different supermarkets – otherwise, there’s the internet. Search for Histaminikus, Massel or Bay’s Kitchen. Casa de Sante has a pretty good list as well.
French Dijon mustard – The traditional french Dijon has been tested safe by Monash. Can be substituted by another smooth textured, sharp-tasting mustard. Just check the ingredient list to make sure it’s low FODMAP.
Whole grain mustard – Nice to have, but if you can’t find it, just leave it out.
Lactose-free cream – Lactose-free milk will work in a pinch!
Schär Wholesome Vitality bread – One slice was tested to be low FODMAP, though Monash doesn’t specify anything further. My old notes on this recipe say it contains fructans, but don’t take my word for it. I use bread to ‘mop up’ the last bits of soup from my bowl.
All-purpose gluten-free flour – For binding the soup.
Margarine – Plant-based margarine is a cheaper substitute for butter.
To blend or not to blend?
I like a little texture to my low FODMAP mustard soup. This is why I sautée the leek and leave the strips in. You may prefer it smooth; in which case, I’d leave out the whole grain mustard and blend after step 5.
Low FODMAP mustard soup with bacon
- 45 grams bacon rashers
- 50 grams leek, green leaves only
- 10 grams margerine
- 1/2 cube low FODMAP chicken stock
- 1 tbsp French Dijon mustard
- 1 tbsp whole grain mustard
- 1 tbsp gluten free all-purpose flour
- 80 ml lactose free cream
- 450 ml hot water
- 2 slices Schär Wholesome Vitality Loaf
- Thoroughly wash the leek leaves to remove any dirt, then cut them into thin strips.
- Fry the bacon strips until crispy, then let them cool off on a paper towel. Cut the bacon into flakes, then set aside.
- Put a pot on the stove on medium high heat. Melt the margerine in the pot and add the leek strips. Cook the leek while stirring until soft.
- When the leek is soft, add the gluten free flour to the pan. Stir until the butter and flour are combined into a paste. Let this roux cook for a minute or two.
- Add the stock cube to the pot. Keep stirring while you gradually add the water, until the soup starts to thicken. Turn the heat down, cover the pot and let the soup simmer for ten minutes.
- Add the lactose free cream, both mustards and half of the fried bacon. Stir until the mustard is completely integrated, then have a little taste to see if you need to season with salt and pepper.
- Divide the soup over two bowls, garnish with the rest of the bacon pieces and serve with a slice of gluten free bread.
- Leek (green leaves only) are low FODMAP up to 100 grams per serving (after that, high in fructans).
- Schär Wholesome Vitality Loaf is low FODMAP up to 1 slice per serving. No FODMAP group was given for this item.
- Most types of mustard are safe to eat according to the Monash FODMAP app. Always check your mustard for high FODMAP added ingredients.
Blogpost and recipe last revisited August 2022.