Low FODMAP Winter Warming Soup

You have just discovered the low FODMAP diet and your tummy is feeling much better for it, but traditional Winter food feels so bland without onion and garlic! It doesn’t have to. This delicious soup uses ginger, chilli and high quality chicken stock to give it some serious flavour. These warming ingredients are perfect for cold Winter nights, and the mix of fresh veggies makes it light, healthy and refreshing.

Not only will low FODMAP be gentle on your tummy, but the gelatin in the chicken stock may aid the healing of a leaky gut, which often accompanies FODMAP issues. At Narayani Wellness we encourage the use of high quality organic chicken broth, as pesticides accumulate in connective tissue and are therefore often found in high quantities in non-organic meat broths. You can make your own organic broth or buy it ready made from most health food stores. For a vegan/vegetarian variation of this soup, substitute chicken stock with a homemade veggie stock. Tofu, tempeh or boiled eggs could be used instead of poached meat.

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Serves 3-4. Preparation and cook time 30-40 minutes.

Gluten free, dairy free. Vegan/vegetarian option.

Ingredients:

  • Thumb sized piece of fresh ginger, finely grated

  • One fresh chilli finely chopped (seeds removed)

  • 1 tbsp oil (we like olive, coconut or ghee)

  • 1 large carrot, grated

  • 1 large zucchini, seeds removed and grated

  • ½ large capsicum, thinly sliced

  • 4 stalks/1 cup broccolini, chopped

  • 500g organic meat of your choice (I used chicken drumsticks) (optional)

  • 1.5 L organic chicken stock

  • Salt and pepper to taste

  • Fresh coriander to serve

 

Method

  1. In a large pot, saute the chilli and ginger in oil for 2 minutes on medium-high heat

  2. Add the chicken stock.

  3. If using meat, add it now to poach in the stock

  4. Remove the meat with tongs once cooked through and place on a cutting board to cool

  5. Turn pot down to a simmer, add the vegetables and cook until just soft

  6. Meanwhile, shred the cooked meat with a couple of forks or chop into small pieces

  7. Add the meat back to the pot

  8. Serve into bowls, salt and pepper to taste and top with fresh coriander!

Created by Naturopath Lucy Mason