SERVES 6
This hearty soup is really more like a chowder. Smoky bacon and corn are a classic pairing—although you can leave out the bacon and use vegetable stock to make an equally satisfying vegetarian soup.
8 ounces (225 g) lean bacon slices, diced (optional)
Nonstick cooking spray
3 large potatoes, peeled (if desired) and diced
8 cups (2 liters) reduced sodium gluten-free, onion-free chicken or vegetable stock*
One 14.7-ounce (417 g) can no-salt-added, gluten-free cream-style corn
1 teaspoon ground mustard
1 teaspoon fresh thyme leaves
1 heaping tablespoon roughly chopped flat-leaf parsley
Salt and freshly ground black pepper
* Most stocks contain onion or garlic. Choose one that is onion-free. If garlic is present, the amount is likely to be minimal and should be suitable for most people on a low-FODMAP diet. If you are extremely sensitive to garlic, omit the stock and use water instead, or make your own stock by boiling chicken bones and/or suitable vegetables (including carrot and celery) in water with your choice of seasonings for about an hour, then straining out the solids.
1. If using the bacon, add to a large heavy-bottomed saucepan over medium heat and cook, stirring, until crisp. Remove to paper towels to drain. Spray the same saucepan with cooking spray, add the potatoes, and cook, still over medium heat, stirring regularly.
2. Pour in the stock and bring to a boil. Reduce the heat to a simmer and cook for 15 minutes, stirring occasionally, until the potatoes are tender.
3. Puree with an immersion blender (or in batches in a regular blender) until smooth. Stir in the corn, mustard, thyme, parsley, and reserved bacon, and season to taste with salt and pepper. Reheat gently without boiling and serve.
PER SERVING (including bacon): 283 calories; 18 g protein; 15 g total fat; 6 g saturated fat; 18 g carbohydrates; 3 g fiber; 1148 mg sodium