Low Acid Vegetable Soup​ Recipe

Okay so this one — it’s warm, creamy-ish, packed with veggies but still gentle on your stomach. No tomatoes. No citrus. No vinegar. Just mellow flavors that don’t mess with your digestion. If you need low acid comfort food? This hits.

It’s not bland, it’s just soft. Like the flavor’s warm, kind of herby, but not punchy or sharp. No tomato broth, which is usually a gut wrecker for anyone doing low acid. Potatoes make it creamy. Peas and corn add sweetness. The texture’s smooth-ish — you blend it just a bit so it thickens but still has chunks. Nothing irritating. Honestly, this is one of those soups you just kind of slurp on when your body says “please, just be nice to me today.”

Jump to Recipe

Ingredients Needed:

• 2 tbsp olive oil: mild, helps soften the base veg.
• 1 medium onion (sub with leek or fennel for lower acid): gentle flavor.
• 2 celery stalks: adds structure and depth.
• 2 carrots: sweet, softens up nicely.
• 1½ tsp salt: use less or skip if needed.
• 1 tsp black pepper (optional): omit if it bothers you.
• 4 Yukon Gold potatoes: peeled + chopped, gives that creamy texture.
• 2 tsp dried thyme: soothing herb.
• 2 garlic cloves (optional): if tolerated — skip if not.
• 1 quart low sodium veg broth (no tomato): key base.
• 1½ cups frozen peas: sweet and soft.
• 1½ cups frozen corn: mild, adds texture.
• 1 cup plant milk (like oat, almond, or rice): makes it creamy without cream.
• Fresh parsley (optional): garnish if you want something green.

How To Make Low Acid Vegetable Soup:

Start with the Base:
Heat oil in a big pot. Add onion substitute (or leek/fennel), celery, and carrots. Toss in a little salt and pepper. Cook like 5 min — just ‘til soft.

Add Potatoes & Herbs:
Stir in the potatoes, thyme, and garlic (if using). Cook another minute. Then pour in the broth. Bring it to a boil, then drop to simmer for like 20 min.

Thicken It Up:
Once everything’s soft, grab your immersion blender. Pulse it a few times. Don’t fully blend — just enough to thicken. You can pull out some veg first and add it back after if you want more chunks.

Final Add-Ins:
Dump in the peas, corn, and milk. Simmer another 5–7 min, just to warm it through. That’s it. Serve hot. Maybe a sprinkle of parsley.

Recipe Tips:

• No tomato, lemon, or vinegar = easy on reflux.
• Potatoes are the secret — makes it creamy without dairy.
• If onions bug you, go with leek tops or fennel.
• Taste it after blending — you might not need much salt.

How to Store & Reheat:

Room Temperature: Eat within 1 hour.
Fridge: Keep in sealed container up to 4 days.
Freezer: Freeze up to 2 months. Thaw and reheat gently.

Nutrition Facts (Approx. per serving):

• Calories: 230
• Sodium: 120mg
• Protein: 7g
• Fat: 6g
• Carbs: 40g
• Fibre: 6g
• Sugar: 6g

FAQs:

Is this soup really low acid?
Yep — no tomatoes, vinegar, or citrus. All low acid veggies.

Can I use regular onions?
Maybe — but swap with leeks or fennel if you’re super sensitive.

What plant milk is best?
Oat or rice milk works great. Unsweetened and no weird thickeners.

Do I have to blend it?
Just a little. It helps thicken but still leaves chunks.

What should I serve it with?
Low acid bread or plain crackers. Nothing spicy or sour.