Friday, 27 September 2013

FODMAP Diet Recipe: Thai Butternut Squash Soup

With Autumn drawing in, it feels like soup season and what could be more seasonal than a squash soup? Squash are a great FODMAP diet friendly food: rich in beta-carotene and fibre, they can be roasted, mashed and even turned into tasty cakes. 

This thai-flavoured soup uses ginger and lemongrass to make a lovely soothing meal for anyone with IBS. The coconut milk adds richness without the need for any dairy products but if you aren't a fan, try adding a handful of rice or a potato to the soup when you add the stock - they will help add a FODMAP-friendly creaminess.

A medium sized butternut squash
1/2 can coconut milk (about 200ml)
400ml chicken or vegetable stock
1 small red chilli, deseeded and chopped
Thumb-sized piece of root ginger, peeled and chopped
1 stem lemongrass, bashed and well chopped
1 tbsp thai fish sauce (optional)
1 tbsp sunflower or rapeseed oil
Handful of fresh coriander
Juice of half a lime

Makes 6 servings

Peel and dice the butternut squash into 2 inch pieces. Heat the oil in a large pan and add the ginger, chilli and lemongrass. Gently fry for 1 minute and then add the butternut squash. Cook the squash in the oil on a gentle heat for about 5-10 minutes or until it's just softened and has a little colour.

Add the coconut milk, stock and fish sauce. Simmer for 25 minutes and then add the lime juice before blending. Season to taste, topped with the fresh coriander leaves.

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