Stephanie Cowan Nutrition
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Pumpkin, Lentil and Ginger Soup
| Posted on 8 February, 2019 at 19:35 |
For those of you with sensitive tummies I guarantee that this Ginger & Pumpkin Soup recipe will hit the spot! If you’re currently following a low FODMAP diet to manage IBS, it’s likely you’ve noticed that many high-fibre foods are also high in FODMAPs. This is very problematic considering that up to 70% of IBS sufferers display dysbiosis — an abnormal gut microbiota (e.g. imbalance of bacteria living in your large bowel). This is why I recommend to my patients that they incorporate low FODMAP prebiotic (a type of fibre that feeds your gut bugs) rich foods daily. Which can be as simple as adding a can of brown lentils to your soup, having 2 kiwis per day, or adding oats and chia seeds to your breakfast.
Pumpkin, Lentil and Ginger Soup | Serves 4
Ingredients
2 carrots, diced
1 1/2 cups leek leaves
2 tbsp garlic infused EVOO
1/2 tbsp regular EVOO
1/2 Japanese pumpkin (do not use butternut - it contains mannitol & GOS which may trigger symptoms)
1 L vegetable stock (use Massel or Fodmapped brands)
1 can brown lentils, drained & rinsed thoroughly
Large nob ginger
1 tsp cinnamon
Directions
1. Cut pumpkin and roast at 180 Celsius with regular EVOO and cinnamon until soft and golden.
2. Sauté carrot, leek leaves and ginger (leave in large thumb sized pieces) with garlic infused EVOO on a medium heat until soft.
3. Add stock and cooked pumpkin to pot and simmer on medium heat for 10 minutes.
4. Take off heat, remove ginger and blend until smooth, then add canned lentils and simmer again on medium heat for 5 minutes.
Categories: Low FODMAP recipes, Gluten free recipes, Vegetarian recipes
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