Low Salicylate Veggie Soup

by | Jul 23, 2022

With a cupful of leftover chicken stock to use up and a hasty need for something warm to eat, a batch of soup was just begging to be made. Thanks to the flu that keeps on giving, I wasn’t feeling particularly inspired, nor energetic in the kitchen, thus my soup recipe called for speed, ease, and taste. Rummaging around the bottom of the fridge, I unearthed a few carrots, celery sticks, spring onions and potatoes, perfect! With a quick chop and sautee followed by a small amount of simmering and blitzing, I found myself with a hearty bowl of veggie soup that hit the spot wonderfully (also in thanks to the hearty handful of parmesan, fried shallots, and chives that I sprinkled on top). So if you’re feeling unwell, short on time, and/or crave something warm and nourishing, I enthusiastically recommend this simple yet tasty soup, it really is a winner.

Enjoy! xx


Low Salicylate Veggie Soup

Serves 2



  • Peeler
  • Cutting board and knife
  • Saucepan
  • Blender



2 Tbsp sunflower oil

3/4 cup spring onion

2 celery sticks (chopped)

3 carrots (peeled and chopped)*

2 potatoes (peeled and chopped)

2 cups water

1 cup homemade chicken stock

Salt (to season)

Handful of fried shallots (for serving)

Handful of parmesan (for serving)

Small bunch of finely chopped chives (for serving)

Buttered toast (for serving)



1.) ​​Heat a tablespoon or two of oil in a large pot over low-medium heat until hot. Add the spring onion and cook for a minute before adding the celery and cooking for a further 3 minutes or until soft. Add carrots and potatoes. Cover pot, reduce heat to low, and cook vegetables for 7 mins or until just golden.

2.) Add water and homemade chicken stock and bring to a boil. Turn down to a simmer and cook for 15 minutes or until vegetables are just tender. Cool slightly then puree until smooth. Season with salt to taste.

3.) Dish soup into bowls, sprinkle with some crispy shallots, parmesan and chives and serve with a generous slice or two of buttered toast for dipping.

*Carrots are listed in the RPAH handbook as moderate in salicylates, something to be mindful of if you’re very sensitive or looking to limit your chemical load. Kęszycka et al. 2017 however list carrot as low, so I’ve included them here. Just be mindful when trying the recipe for the first time.

DISCLAIMER: This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. 


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