30-minute Low FODMAP Parsnip Soup is topped with low FODMAP amounts of oyster mushrooms and crispy pork. This cozy soup recipe uses just 6 ingredients. It’s perfect for an easy fall or winter meal!
Soup season is in full swing here in Minnesota. Today’s cozy low FODMAP soup features a velvety parsnip puree. It’s topped with crispy pork crumbles and low FODMAP amounts of sauteed oyster mushrooms.
This easy soup recipe calls for just 6 ingredients and can be ready in about 30 minutes. Enjoy a cup as part of a cozy fall or winter meal!
Oyster mushrooms
Although most mushrooms are high in FODMAPs, oyster mushrooms are low FODMAP and can be included on the low FODMAP diet in servings of 1 cup or 75 grams.
Oyster mushrooms look like clusters of little fans. They have a mild mushroom flavor that develops when sauteed with a bit of olive oil or butter.
They can sometimes be difficult to find. Some US grocery stores carry oyster mushrooms near the other mushrooms. I’ve also found them at local farmers’ markets and Asian grocery stores.
Shopping list
To make this low FODMAP parsnip soup, add these ingredients to your shopping list:
- Parsnips – 2 pounds
- Low FODMAP broth – 6 cups (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
- Dried sage – 1 teaspoon
- Ground pork – 1 pound
- Shallot-infused olive oil (or melted butter) – 1 tablespoon + extra for optional garnish
- Oyster mushrooms – 1 (3.5-ounce) package
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody’s Low FODMAP Veggie Broth but you can find other options here.
Parsnips are a FODMAP-free food. Enjoy according to your appetite.
Oyster mushrooms: While most other mushrooms are considered high FODMAP, oyster mushrooms have been tested by Monash University and are low FODMAP in servings of 1 cup or 75 grams.
Shallot-infused oil adds a subtle shallot flavor without the FODMAPs. My go-to is Fody Foods Shallot-Infused Olive Oil. Learn more about why infused oils are okay on the low FODMAP diet here.
Instructions
To make this low FODMAP soup, simply:
Step 1: Place parsnip pieces into a large pot and cover with broth. Bring to a boil and cook for 15 minutes or until the parsnips are fork-tender. Remove from heat and blend with an immersion blender. (Or, carefully in batches using a blender). Stir in sage and season to taste with salt and pepper.
Step 2: While parsnips are cooking, cook pork in a skillet over medium-high heat until pork is browned and crispy. Drain excess fat. Add olive oil and mushrooms. Cook until mushrooms are tender. Season with salt and pepper.
Serve soup warm with a drizzle of olive oil (optional), and top with pork and mushroom mixture.
Similar recipes
- Low FODMAP Beef Stew
- Low FODMAP Turkey Chili with Sweet Potatoes & Lentils
- Low FODMAP Greek Lemon Chicken Soup
Recipe
Low FODMAP Parsnip Soup with Crispy Pork and Oyster Mushrooms
- Total Time: 30 minutes
- Yield: 6 1x
- Diet: Low Lactose
Description
30-minute Low FODMAP Parsnip Soup is topped with low FODMAP amounts of oyster mushrooms and crispy pork. This cozy soup recipe uses just 6 ingredients. Make it for an easy fall or winter meal!
Ingredients
- 2 pounds parsnips, peeled and cut into 1-inch rounds
- 6 cups low FODMAP broth (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
- 1 teaspoon dried sage
- 1 pound ground pork
- 1 tablespoon shallot-infused olive oil (or melted butter) + extra for garnish
- 1 (3.5-ounce) package fresh oyster mushrooms, sliced
- Salt and pepper
Instructions
- Place parsnip pieces into a large pot and cover with broth. Bring to a boil and cook for 15 minutes or until the parsnips are fork-tender. Remove from heat and blend with an immersion blender. (Or, carefully in batches using a blender). Stir in sage and season to taste with salt and pepper.
- While parsnips are cooking, cook pork in a skillet over medium-high heat until pork is browned and crispy. Drain excess fat. Add olive oil and mushrooms. Cook until mushrooms are tender. Season with salt and pepper.
- Serve soup warm with a drizzle of olive oil (optional), and top with pork and mushroom mixture.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Please refer to the blog post or the Monash FODMAP app for more information on specific ingredients.
No Immersion Blender? If you don’t have an immersion blender, a blender will work. Allow cooked parsnips and broth to cool before carefully blending small batches in a blender until smooth. Hot liquids expand when blended.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stove
- Cuisine: American
Keywords: 30 minute meal, dairy free, fall, winter, low FODMAP soup
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Mary lou says
I made this tonight, and used bacon instead of the pork, and we loved it. My husband who can eat anything and has no food intolerances enjoyed it. Thanks for posting, and filling our stomachs!
Emily says
Thanks for sharing, Mary Lou! Glad you enjoyed it!