IBD-friendly recipe for winter: Warming Pumpkin Soup
The insoluble fibre of vegetables like pumpkin and sweet potato is generally easier to digest than soluble fibre, writes Eli Brecher.
The insoluble fibre of vegetables like pumpkin and sweet potato is generally easier to digest than soluble fibre, and each of the spices used boasts its own nutritional benefits. Turmeric carries powerful anti-inflammatory properties and cinnamon helps stabilise blood sugar levels, whilst nutmeg is known to detoxify the kidney and liver.
- 1 teaspoon coconut oil
- 1 onion, finely chopped
- 1/2 teaspoon sea salt
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1 teaspoon ground turmeric
- 1 sweet potato, cut into small cubes
- 740g pumpkin/squash, cut into small cubes
- 1-litre vegetable stock (1 teaspoon stock in boiled water)
- Melt the coconut oil in a large saucepan and sauté the onion for 5 minutes.
- Stir in the cinnamon, cumin and nutmeg, then add in the pumpkin and sweet potato and cook for 10 minutes until soft, stirring occasionally.
- Pour enough the stock into the pan to cover the vegetables, season with salt and bring to the boil.
- Reduce the heat and simmer for 40 minutes.
- Use a hand-blender to blend until smooth. Serve hot or freeze.