A plate with low FODMAP kale potato mash

Low FODMAP kale mashed potatoes (Dutch boerenkool)

Potato mash recipes do really well on the blog every winter, so I thought it was about time to share a new potato mash recipe. And a very traditional Dutch one: we call it “Boerenkool”. Low FODMAP kale mashed potatoes  with homemade gravy. 

This kale potato mash is one of the most classic Dutch recipes. It has some similarities to the Irish dish Colcannon. 

We serve this dish traditionally with a piece of smoked sausage and gravy. I changed the recipe up a little and served it with bacon strips and oyster mushroom instead. 

A plate with kale potato mash and homemade gravy

How to make kale mashed potatoes low FODMAP?

Making low FODMAP kale mashed potatoes is not that difficult at all. The two main ingredients are already low FODMAP: kale and potatoes. You just have to make sure that the ingredients you add are also low FODMAP:

  • A splash of milk: use lactose-free cow’s milk to make this low FODMAP.
  • Mustard: choose a low FODMAP mustard.
  • Gravy: ready-made gravy is usually not low FODMAP, so I made it myself.
  • Bacon strips: not all bacon strips are low FODMAP. Make sure no high FODMAP spices have been added and that the spices mentioned on the package are specified. I ended up using lean turkey bacon strips. Because these were the only ones that I could find that were low FODMAP, here in the Netherlands.

More mashed potatoes

Are you a fan of mashed potato dishes? Then check out these recipes: 

Will you let me know if you have made my low FODMAP kale mashed potatoes? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

A plate of low FODMAP kale potato mash with gravy
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Low FODMAP kale potato mash with bacon and gravy

Low FODMAP kale mashed potatoes (Dutch boerenkool)


  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A classic recipe for kale mashed potatoes with bacon and oyster mushrooms. A low FODMAP variation on Dutch “boerenkool” ✓ Gluten-free


Ingredients

Scale
  • 500 g (17.6 oz) potatoes (use higher starch potatoes, like Russets or Yukon Gold)
  • 300 g (10.6 oz) kale
  • 250 g (8.8 oz) oyster mushrooms
  • 150 g (5.3 oz) bacon strips
  • A splash of lactose-free milk
  • 1 tsp low FODMAP mustard
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 1/4 tsp nutmeg

For the gravy

  • 2 tbsp fat from the bacon or 25 g (0.88 oz) butter*
  • 25 g (0.88 oz) gluten-free flour (I use Schär Mix It Universal)
  • 500 ml (16.9 fl. oz.) stock (use a low FODMAP stock cube or powder)

Instructions

  • Bring a large pot of water to a boil.
  • Peel the potatoes and cut them into quarters. Make sure you have approximately the same size quarters.
  • Add these to the pan and add the kale to the pan as well. Let it cook for 20 minutes.
  • Meanwhile, clean the oyster mushrooms and cut into pieces.
  • Heat a pan and add the bacon to it. Fry for five minutes and then add the mushrooms. Bake for 5 minutes until golden brown. Turn off the heat and set aside.
  • Save the bacon fat for the gravy. Take 2 tbsp of the fat and put it in a separate pan or use 25 grams of butter.
  • Add 25 grams of gluten-free flour and stir with a whisk until the flour is absorbed by the butter and it is a smooth mixture.
  • Cook this for 2 minutes while stirring continuously.
  • Now add a splash of broth. Gradually add stock until the gravy has the desired consistency. You probably don’t need all the stock. Taste and season with some pepper.
  • Drain the water from the potatoes and kale and mash well.
  • Add the splash of milk, mustard, pepper, salt and nutmeg.
  • Divide over two plates. Make a hole in the middle of the mashed potatoes and pour some gravy in there.
  • Serve the bacon mushroom mixture on top of the kale mashed potatoes.
  • Prep Time: 30 min
  • Category: Dinner
  • Method: Boiling
  • Cuisine: Dutch

Nutrition

  • Serving Size: 1 serving with gravy
  • Calories: 589
  • Fat: 18
  • Carbohydrates: 68
  • Fiber: 13
  • Protein: 32

Keywords: low FODMAP kale mashed potatoes, kale mashed potatoes, gluten-free kale mashed potatoes, potato mash with kale

Low FODMAP kale potato mash with bacon and gravy

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