This blog is all about what you can eat if you have a sensitive gut. This week I have been busy making soup. The wind has been howling and I have felt chilled through to my bones. There is nothing like a bowl of warm soup to sustain you when you feel the wind is against you.
One of the easiest soups to make is parsnip. If you combine a couple of parsnips with a couple of potatoes and cook in a dilute stock, flavoured with some ginger and turmeric it should be soothing and nourishing. Make your own stock if you can (I showed you how in this earlier post) otherwise use dilute organic vegetable stock or water. A small portion (60g) of parsnips is low in fermentable carbohydrates and they have a wonderful velvety texture and will keep you fuller for longer. The other ingredients, like ginger, turmeric and coriander add flavour and colour to cheer and delight you on a cold day.
Parsnip soup with ginger, coriander and crunchy potato croutons
- 10g butter
- 10g olive oil
- 50g leek leaves, carefully washed to remove any grit
- 5cm length ginger, peeled and grated
- 250g parsnips, peeled and sliced
- 200g potato, peeled and roughly chopped
- 50g potato, diced finely
- 75ml dry sherry
- 750ml dilute vegetable stock (see recipes here)
- sea salt and black pepper
- 1 tbsp chopped coriander
- 1/4 tsp ground turmeric
Melt the butter in a large saucepan and add the olive oil. Finely chop the leek leaves and add them to the saucepan together with the ginger. Sweat gently until soft. Add the parsnips and 250g potato and cook covered for a further five minutes. Remove the lid, turn up the heat and add the sherry. if using. Continue to cook until most of the liquid has been driven off. Add the stock simmer the soup until the parsnips and potatoes are really soft. Allow the cool slightly before liquidising the soup. Par boil the extra potato cubes and then quickly sauté them until are golden brown. Serve the soup with a sprinkle of chopped coriander, sautéd potatoes and a light dusting of turmeric.
For more information about IBS and the Sensitive Gut go to www.ibsnetwork.org