Low-ish FODMAP Spicy Sweet Potato Soup

If you know me, you know I’m low key obsessed with Gwenyth Paltrow. I preordered her first cook book “It’s All Good” months before it came out, have probably made 3/4 of the recipes in it, and to this day, it’s the only cookbook I’ve purchased myself. All the recipes are total winners…if you didn’t already know. The one downfall? Most are pretty freaking high in high FODMAP ingredients — think big time onion and garlic, especially in the soups. This week, I took on the task of making two of her soups. One I was able to completely Low FODMAP-ify (so long as it’s portion controlled) recipe coming soon, the other (this one) was impossible to get down to a complete Low FODMAP “green light” (you know this analogy if you use the Monash App) zone. It has a touch of onion, because without it, it would really just be pureed sweet potatoes with some spices and that’s no fun. I should also note that no, sweet potatoes in this quantity aren’t Low FODMAP. That being said — they work for a lot of people after reintroduction. So if that’s you, this could be your recipe.

More than anything this is a soul warming, comforting soup. The mental component, in my opinion, is half the battle. If you’re craving something like feels like fall and have tummy issues, this soup may be just the thing your tummy and soul needs. Go for it and approach it with a relaxed and positive mindset — nine times out of ten, you will have a better experience than if you’re stressed out thinking it won’t bode well for your system. ALSO, as much as I love a Japanese sweet potato (especially with tahini, cacao nibs, and cinnamon), oooh and the purple ones (dipping in hummus or a non-dairy yogurt — yum!), I find that my stomach prefers the orange ones. I have a hunch it’s because of the starch content (and probably my choice of toppings, too). Any who, if you’re up for mild FODMAPs in seriously delicious form blended with gut healing bone broth, go on and make this now!

Oh, and it’s also important to note that the OG version of this recipe - in Gwennie’s cook book - calls for Chili in Adobo sauce. If you’ve ever shopped for that, you know it is very not Jenna-friendly and contains corn. I also don’t believe it’s available in an organic form. You can read more about my thoughts and feelings on it here and snag the recipe for my substitute!

Ingredients // Pantry items:

  • 2 tablespoons olive oil

  • 1/2 yellow onion

  • 10 sprigs of cilantro

  • 2/4 teaspoon cumin

  • 1 tablespoon chili in adobo (if you can’t tolerate this - like me - try my substitute here!)

  • 2 large orange sweet potatoes peeled and diced (approx 6 cups) - you could make this a lower fodmap soup by using a half roasted and peeled kabocha squash*

  • 4 cups bone broth (I used turkey) - sub mineral broth if vegan

  • 2 cups filtered water

  • High speed blender


  • Heat olive oil in a large soup pot over medium heat

  • All onion, cilantro sprigs (don’t chop), cumin, and a big pinch of salt

  • Cook them until their soft (about 10 mins) but not browned - make sure to stir every so often

  • Add chili in adobo sauce and sweet potatoes to the pot

  • Stir to combine

  • Add bone broth (or mineral broth) and turn up heat

  • When it reaches a boil, cover with lid, turn heat to low, and let simmer for 30 minuts

  • The sweet potatoes should be very soft now

  • Remove the cilantro sprigs

  • Carefully transfer soup into a high speed blend (you may have to do this in two rounds depending on how big your blender is)

  • Voila! Easy as that. You’re finished.

Serve the soup with chopped cilantro — or don’t if you’re like me and forget and just dig in. I really hope you love this one. It’s kind of a leveled up soupy version of the typical one serving vitamix veggie blends I make. I can imagine this would also be good with some variation of a non-dairy (of full dairy if that’s your thing) sour cream dolloped on top.


*note that I haven’t tried to make this with kabocha squash. If I did, I would roast the kabocha squash until it’s halfway cooked, then I would take the seeds out, peel it and cube it — then follow the instructions above, finishing the cooking in the broth. No guarantees if it would work, but I have a hunch that it would!