Available in Polish blog checked by dietician Soups

Low FODMAP gluten free ‘Krupnik’ – Polish soup

Low FODMAP gluten free ‘Krupnik’ – Polish soup
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I was having this soup in my house since I was little, but the usual version was with barley, which contains gluten. Therefore I tried brown rice in this Low FODMAP gluten free ‘Krupnik’ – Polish soup and it turned out great! 
I used here turkey skinless neck, which is a cheap cut of meat, quite lean in the same time. But you can use other meat, like turkey leg, preferably skinless, for less calories, or skinless chicken legs.

This soup is:

easy to make (after chopping veg it just needs to simmer slowly)
very filling
gluten free version of ‘krupnik’
lactose free
lower in fat

 

Low FODMAP gluten free ‘Krupnik’ – Polish soup
Low FODMAP gluten free ‘Krupnik’ – Polish soup

 

This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner.  Find interesting articles about Nutrition, IBS and FODMAP on her blog.

Ingredients for 6 servings of a Low FODMAP gluten free ‘Krupnik’ – Polish soup:

350 g turkey neck
500 g carrots
135 g parsnip
100 g celeriac
50 g leek, green part only
300 g potato
100 g uncooked brown rice
salt, pepper to taste
2 bay leaves
2 balls of allspice

To garnish: fresh dill, chopped finely.

 

Dill gives nice freshness to the soup. You can also add parsley.
Dill gives nice freshness to the soup. You can also add parsley.

 

Instructions for 6 servings of a Low FODMAP gluten free ‘Krupnik’ – Polish soup:

Place the turkey neck with salt, pepper, bay leaves and allspice in a large pot

 

 

Bring to the boil, then simmer.
In the meantime, peel and chop all of the vegetables. Add rice and vegetables to the pot, apart from the potatoes. If you add potatoes now, they will disintegrate.
Simmer for 1 – 1.5 h, then add potatoes and simmer for extra 30 minutes.
Adjust seasoning and serve with freshly chopped dill on top.

 

For other low FODMAP diet recipes for soups, please go here: Low FODMAP soup ideas

 

Nutritional Facts for 1 serving:

263 kcal
37.9 g Carbs
16.8 g Protein
5.1 g Fat
For a Polish version of this soup recipe, go here: http://przepisylowfodmap.eu/low-fodmap-krupnik-bez-glutenu

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