Gentle Root Vegetable Creamy Crockpot Soup (vegan, gluten-free, gut-friendly)
Six months ago, I went through the worst flare of my life. My diet shrank to about ten “safe” foods — simple things my very irritated digestive system could handle without triggering my other health conditions.
Because I’m also autistic, eating the same meals day in, day out generally doesn’t faze me. But after six months of dry-fried courgette and jacket potato for dinner whilst (im)patiently waiting for my gut to heal, I was ready for something different.
I knew any new recipe would have to come from my own safe list — or at least from foods “safe-adjacent” so they’d be less likely to cause trouble. Packaged foods are still off the table for me (see what I did there?) because the additives and preservatives in packaged foods are known for wreaking havoc on sensitive guts. I write more about that here. And since I’m a crockpot girlie and Autumn is freshly upon us, a cozy root-vegetable soup made with harvest vegetables felt like the perfect place to start.
This soothing vegetable purée soup is light, nourishing, and kind to sensitive systems. Each bowl provides around 150 calories, mostly from soft, slow-cooked vegetables and a drizzle of gentle sunflower oil. It’s naturally low in sodium and saturated fat, making it easy on both digestion and overall comfort.
Flavour-wise, fresh thyme adds a subtle herbal lift that balances the earthy sweetness of the carrot and parsnip, while also supporting digestion and easing bloating. Everything cooks until tender and blends smoothly, creating a comforting, easy-to-prepare soup that’s restorative and ideal for flare days or anytime your body needs something calm and simple.
Ingredients:
1 medium potato, peeled and diced
1 medium courgette (zucchini), diced
1 medium carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small apple, peeled and cubed
800 ml low-sodium vegetable broth
Small pinch of salt (optional)
Fresh or dried thyme to taste
Instructions:
Prepare:
Peel and chop everything into roughly equal-sized chunks so they cook evenly. Add to crock pot.Cook:
Add the vegetable broth, thyme, and (optionally) salt. Cook on high temperature for 4 hours, or low temp for 8 hours, or until all the vegetables are tender and mash easily with a fork.Blend:
Use an immersion blender to purée until completely smooth.Finish:
Taste and adjust texture — you can stir in a drizzle of sunflower oil or a tablespoon of lactose-free milk for creaminess.
Tips:
Top with a light sprinkle of parmesan if you tolerate it, or a tiny bit of shredded mozzarella.
Freezes beautifully in small containers — just thin with a little water when reheating.
SERVINGS:
The recipe yields 2–3 servings. For nutritional accuracy, calculations below assume 2½ servings (midpoint).
ESTIMATED NUTRITION PER SERVING:
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~155 kcal |
| Protein | 3 g |
| Carbohydrates | 18 g |
| Sugars | 5 g |
| Fibre | 4 g |
| Fat | 8 g |
| Saturated Fat | 1 g |
| Sodium | ~200 mg (depends on broth and salt) |
| Potassium | ~500 mg |
Values based on sunflower oil version and standard vegetable broth; estimates from USDA averages.
✅Low-sodium, low-fat, and gentle on digestion.
✅ Balanced electrolytes and hydration support from the broth and vegetables.
WHY EACH INGREDIENT IS SAFE
If you’re a fellow detail-lover who likes to peek under the hood of a recipe, here’s a quick look at why each ingredient earns a place in this gentle, gut-friendly soup.
| Ingredient | Safety & Benefits |
|---|---|
| Sunflower oil | A gentle, easy-to-digest fat that adds smoothness without heaviness. Provides vitamin E and mild, gut-friendly fats that support overall balance. |
| Potato | Soft, peeled potatoes are easy to digest and give steady energy. Provide mild soluble fiber, are naturally gluten-free, and low FODMAP in moderate portions. |
| Courgette (zucchini) | Naturally light, low FODMAP, and very soft once cooked — a dependable “safe veggie” for sensitive digestion. |
| Carrot | Gentle and sweet when cooked. Provides beta carotene and supports the gut lining without causing spikes or irritation. |
| Parsnip | Adds soft sweetness and gentle fiber when fully cooked. Optional if you’re sensitive to sweeter root vegetables. |
| Low-sodium broth | Adds flavour without overwhelming your system. Keeping sodium lower helps control CKD alongside any medications and hydration needs. |
| Pinch of salt | Optional seasoning so you can adjust flavour without adding too much sodium. |
| Fresh or dried thyme | A mild, soothing herb that adds light flavour and natural antioxidants without upsetting the gut. |
| Lactose-free milk (optional) | Adds creaminess without the heaviness of regular dairy. Usually easy on both gut comfort and overall digestion. |
If you try this recipe, I’d love it if you could drop a comment below and let me know how you liked it! Hearing what works for my readers helps me create more dishes that feel safe, simple, and comforting for the community.
