Do you miss some of your comfort foods on the gastritis diet? Or are you simply on a vegan or paleo diet looking for some new ideas?
This is a quintessential comfort food and with this gastritis-friendly version (without garlic, black pepper, and other harsh ingredients), you’ll have none of the discomfort! It is delicious and hearty. You can serve it to guests not on the diet and add some cracked pepper to theirs if they like, but I think everyone will agree it’s tasty, satisfying, and nutritious.
I enjoy the convenience of blending it with my immersion blender, but if you don’t have one, any blender will do. You can also increase the protein content of this soup (which is very low-protein on its own) with a scoop of unflavored plant-based protein powder like this one (this is my fav, which also has an amazing prebiotic/probiotic/digestive enzyme blend added).
You will also need:
- Knife & cutting board
- Large stockpot & wooden spoon
- Measuring cups & spoons
- Storage container(s)
Ingredients:
- 2 tsp to 1 TBSP extra-virgin olive oil (or avocado oil)
- 3 large stalks of leek (whites), sliced or chopped (make sure to rinse well after chopping; there is often dirt trapped in exterior layers)
- 2 large Idaho / Russet potatoes, cubed (1.5 – 1.75 lbs.) (sub with white sweet potatoes for AIP)
- 2 bay leaves
- 3 cups vegetable stock (can sub with chicken stock as desired)
- 1 can light coconut milk (regular coconut milk can be subbed if it is tolerated well)
- 1 tsp sea salt
- 1/2 tsp ground thyme
- 1/2 tsp dried rosemary
- 1/2 tsp ground coriander (exclude for AIP or replace with 1/2 tsp turmeric powder)
- Optional: several fronds dill and/or parsley, extra dill or parsley for garnishing
- Optional: Pea or other allowed plant-based protein powder
Serves:
This recipe serves 4-5 dishes
Shelf life: One week (refrigerated); 6 months (frozen)
Directions:
1.) Clean and chop the potatoes and leek.
2.) Place the stockpot over high heat and add the oil. Once hot, add the leek (it should sizzle) and reduce the heat to medium-low as you stir. After the leek has slightly softened, add a pinch of salt and continue stirring until the leek feels tender (around 3-4 minutes). If the leeks are browning, reduce heat to low.
3.) Return the heat to medium and add the potatoes, whole bay leaves, and salt and seasonings. Turn for 5-6 minutes.
4.) Add the can of coconut milk and vegetable stock. As desired, you can also add a few fronds of fresh dill or parsley to add more depth of flavor. (You may add the optional protein powder now as well.) Give a good stir and bring everything to a boil. Once boiling, reduce heat to low and cover. Continue cooking until potatoes are very soft, around 10-15 minutes.
5.) Remove the pot from heat and allow to cool several minutes before removing lid. Then, remove the lid and remove the bay leaves. Use an immersion blender to blend the soup in the stockpot. Or transfer to a traditional blender and process on high (will need to blend in batches).
6.) Serve the soup warm or hot (but not too hot if you suffer from gastritis!) and garnish (optional) with a bit of fresh chopped dill, parsley, and/or a couple dashes of extra-virgin olive oil.
Enjoy!
Post your own gastritis / GERD creations, questions, and advice at our new Facebook group: Gastritis GERD Reflux Acid-Watcher Recipes
