Low Acid Lentil-Free Vegetable Soup

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Our Low Acid Lentil-Free Vegetable Soup is a warm, comforting dish packed with non-acidic ingredients like carrots, potatoes, green beans, and corn. It skips tomatoes and garlic, making it reflux-friendly and gentle enough for those managing GERD or heartburn. Easy to prepare in under an hour, this recipe is both alkaline-friendly and satisfying with its cozy texture and mellow flavor.

Ingredients Needed:

• 2 Tbsp olive oil: for gentle sautéing.
• 1 ½ cups chopped leeks (white part only): milder alternative to onions.
• 2 cups peeled and chopped carrots: naturally sweet and low acid.
• 1 ¼ cups chopped celery: adds a light crunch.
• 2 Tbsp garlic-infused olive oil: flavor without acid.
• 4 (14.5 oz) cans low-sodium chicken or vegetable broth: base of the soup.
• 1 cup pureed cooked carrots or pumpkin: gentle thickener, replaces tomatoes.
• 3 cups diced peeled potatoes (½-inch thick): hearty and stomach-soothing.
• ⅓ cup chopped fresh parsley: fresh, alkaline-friendly herb.
• 2 bay leaves: subtle, reflux-friendly flavor.
• ½ tsp dried thyme (or 1 Tbsp fresh): gentle herb seasoning.
• 1 ½ cups chopped frozen or fresh green beans: low acid veggie.
• 1 ¼ cups frozen or fresh corn: sweet and soothing.
• 1 cup frozen or fresh peas: mild and GERD-safe.
• Salt (optional, minimal) and white pepper (if tolerated): gentle seasoning.

How to Make Low Acid Lentil-Free Vegetable Soup:

Sauté Base Vegetables:
Heat olive oil in a large pot over medium heat. Add leeks, carrots, and celery. Sauté for about 4 minutes until softened.

Add Flavor and Broth:
Stir in garlic-infused oil. Pour in the broth and carrot or pumpkin puree. Add potatoes, parsley, bay leaves, and thyme. Skip the black pepper or use a tiny pinch of white pepper if tolerated.

Simmer Vegetables:
Bring to a boil, then reduce heat to medium-low. Cover and simmer for 20–30 minutes, until potatoes are nearly tender.

Finish with Soft Veggies:
Add green beans, corn, and peas. Simmer uncovered for 5 more minutes until all veggies are tender. Serve warm.

Recipe Tips:

• Use pureed pumpkin for a richer texture.
• Leeks or fennel are gentle swaps for onions.
• Avoid overcooking to keep texture pleasant and smooth.
• Try homemade broth for more control over ingredients.
• Use garlic-infused oil only (not raw garlic).

How to Store & Reheat:

• Room Temperature: Let cool no more than 2 hours before storing.
• Fridge: Store in a sealed container for up to 4 days.
• Freezer: Freeze in portions for up to 2 months. Thaw overnight and reheat on stovetop over medium heat.

Nutrition Facts (per serving):

• Calories: ~160
• Sodium: ~170mg
• Protein: ~4g
• Fat: ~6g
• Carbs: ~22g
• Fibre: ~5g
• Sugar: ~6g

FAQs:

What soups are good for low acid diets?
Soups made with non-acidic ingredients like carrots, potatoes, leeks, and green beans are best. Avoid tomatoes, onions, garlic, and spicy seasonings.

Is vegetable soup bad for acid reflux?
It depends on the ingredients. Soups with tomatoes, garlic, or onions may trigger reflux. This recipe uses reflux-friendly swaps to make it safe.

Can I eat potatoes on a low acid diet?
Yes, potatoes are non-acidic and gentle on the stomach. They’re great for soups and other meals on a GERD-safe diet.

What vegetables are best for acid reflux?
Carrots, green beans, peas, potatoes, fennel, and celery are all low acid and reflux-friendly options.

Can I freeze low acid soup?
Yes, this soup freezes well. Cool completely, freeze in containers, and thaw overnight before reheating gently.

Try More Recipes:

• Low Acid Instant Pot Beef Stew
• Low Acid Crockpot Beef Stew
• Low Acid Turkey Soup