Sarah’s Carrot And Ginger Autumnal Soup

Serves 2 – 4

Gut-Ability:

2 3

Ingredients

  • 3 – 4 Large Carrots
  • 1/4 Small Butternut Squash or other Squash
  • 1 Large Parsnip
  • 2 Medium Potatoes
  • 1 Medium Red Pepper   
  • 1L of Water
  • 3cm of Sliced or Grated Ginger Root
    Or 2 Teaspoons of Ginger Powder (if thats all you have)
  • 1cm of Sliced or Grated Turmeric Root
    Or 1 Teaspoon of Turmeric Powder (if thats all you have)
  • 3 Teaspoons of Dried Coriander Leaves
    Or a Handful of Fresh Coriander Leaves (although I find using fresh leaves can change the lovely orange colour of the soup to a murky brown!)
  • 2 Teaspoons of Ground Sea Salt
  • 1 Teaspoon of Coarse Ground Black Pepper
  • 1 Knob of Butter
  • 1 Tablespoon of Extra Virgin Olive Oil

IBS-yum-yum – caution / HIGH-soluble Fibre / low-Fodmap / Onion & Garlic free

My Carrot and Ginger Soup is one of our family favourites. Its packed full of SOLUBLE FIBRE and is great for when your tummy needs something nourishing and stablising!

This soup is such a great orange colour too – you can serve it ‘wholesome’ with all the chunky bits or blend it up to make it smoother (a great way to get the kids to eat it and a great way to hide lots of vegetables!!!).

Serve with a good quality white loaf, french stick, sardough or ciabatta bread (remember thats white bread and NOT wholemeal!!)

Instructions

  • Peel, wash & rough chop the Carrots, Parsnips, Butternut Squash & Potatoes.
  • Wash, de-seed & rough chop the Red Pepper.
  • Slice or grate the Ginger.
  • You’ll notice that I’ve kept my veg quite chunky, this is becaause later I’m going to puree the soup with a mixer.
  • If you son’t like your soup blended and want a chunky soup with ‘bits’ then you can finely chop your veg.
  • Peel, wash & rough chop the Carrots, Parsnips, Butternut Squash & Potatoes.
  • Wash, de-seed & rough chop the Red Pepper.
  • Slice or grate the Ginger.
  • You’ll notice that I’ve kept my veg quite chunky, this is becaause later I’m going to puree the soup with a mixer.
  • If you son’t like your soup blended and want a chunky soup with ‘bits’ then you can finely chop your veg.

Images

Gut-Ability:

23

  • I’m giving this recipe an IBS-YUM-YUM / CAUTION rating for the IBS gut.
  • Although this soup is HIGH in SOLUBLE Fibre which is what your IBS-tum needs, the addition of the red pepper, black pepper, turmeric and coriander can be IBS triggers as they are ‘spicy’ and gut stimulants. So leave them out if your condition is unstable or reduce their quantities.
  • The butter and olive oil are fats and again can be IBS-triggers if taken in large amounts but this recipe is only using a small quantity of each and should be tolerated.
  • If your condition is stable then enjoy when you like.

Fodmap Rating:
3

  • FODMAP-Friendly with mainly LOW-FODMAP’s.
  • LOW-FODMAP: Carrot, Parsnip, Potato, Red Pepper, Ginger, Turmeric, Coriander, Sea Salt, Black Pepper, Butter Olive Oil.
  • MEDIUM-FODMAP’s: Butternut Squash (Moderate in Oligos & Polyols, you can reduce your portion size).

Health Benefits:

  • This soup is HIGH in SOLUBLE Fibre which is the stabilising component to a good IBS-diet and adding ginger aids digestion and can help reduce nausea.
  • Soluble fibre (as its name suggest) will take on water and forms a gel-like substance in the gut which helps to stabilise gut movement. This will help ALL forms of IBS (there are now 4 types) and will stabilise both diarrhoea AND constipation – with diarrhoea is helps to bulk stools and for constipation it helps to soften stools.