Brrrrr, it’s cold outside. Looking for something to warm you up? This spicy & satisfying soup is the answer. It’s bursting with flavour and balances the nutrient-dense carbs in the squash with a whole lot of protein in the tofu.

The ingredients are all low FODMAP, so if you are in a place of inflammation and frequent symptoms this recipe should not cause you further discomfort and might help give your gut a break. You can make this recipe on stove-top or in a slow cooker – just add all the ingredients and let it simmer away all day! Although there is curry in the ingredient list, it is not very strong as it takes on a complimentary role to the other flavours. Try it and let me know what you think!

Low FODMAP Recipe: Thai Inspired Squash, Sweet Potato, Coconut & Tofu Soup

Makes: 6 servings
Time: 10 minutes prep, 45 minutes cook

INGREDIENTS
1 1/2 cups butternut squash peeled and cubed

2 cups sweet potato, peeled and cubed

2 cups parsnips, peeled & cubed

2 cups celeriac, peeled & cubed

1 tbsp ginger root, minced

1 tsp ground coriander

½ tsp each curry powder, ground cumin and cinnamon

¼ to 1 whole chili pepper, depending on desire for heat

2 cups coconut milk

1 1/2 cups chicken or vegetable stock (onion and garlic free)

Salt & pepper to taste

4 tbsp natural peanut butter

1 tbsp fish sauce

½ tbsp brown sugar

2 blocks firm tofu, cubed

Fresh cilantro & lime to serve

INSTRUCTIONS

In a slow-cooker OR large pot add squash, sweet potato, parsnips, celeriac, ginger, coriander, curry, cumin, cinnamon, chili, coconut milk, stock and a pinch of salt & pepper. If using the slower-cooker turn on low heat and cook for 8 hours. If using a large pot, place on stove, bring to a boil, cover partially and reduce heat to a simmer. Cook for 45 to 60 minutes until vegetables are tender.

When the vegetables are tender, use a immersion blender to puree smooth.

While on low heat, stir in peanut butter, fish sauce, brown sugar and tofu. Warm for 10 minutes, until ready to serve.

Spoon into 6 bowls and top with fresh cilantro and freshly squeezed lime. Serve with a side salad or other vegetable for a complete meal

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

 

Much love & good eating,

Stephanie

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