The Mighty Cook Book: IBS-Friendly Butternut Squash Soup

Irritable Bowel Syndrome-Friendly Roasted Butternut Squash Soup

As a chef, my specialty has evolved into accommodating those with special dietary restrictions. Just because someone has an allergy or intolerance doesn’t mean they shouldn’t be able to enjoy delicious and exciting food, especially during the holidays! One of the most common restrictions I get is low FODMAP or a variation thereof for those with irritable bowel syndrome (IBS) or irritable bowel disease (IBD). This recipe accommodates that protocol. 

Yields: Approx. 8 Servings

2 medium butternut squash (peeled, seeded, and cut into 1-inch cubes)

2 tablespoons sesame oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground pepper

1/4 teaspoon freshly grated nutmeg

1 tablespoon smoked paprika

1 tablespoon Herbes de Provence 

Preheat oven to 375 F. Place butternut squash on a baking sheet in a single layer. Drizzle evenly with oil and season with salt, pepper, nutmeg, paprika, and Herbes de Provence. Roast squash for approx. 45 mins or until tender. Cool. This can be done ahead and the squash either frozen or refrigerated for up to 48 hours before making soup. 

For the soup: 

2 tablespoons Extra Virgin Olive Oil

2 tablespoons minced chives

2 tablespoons sliced green onions

3 carrots, peeled and chopped

1 chopped celery stalk

2 medium roasted butternut squash

1 teaspoon kosher salt

1/2 teaspoon freshly ground pepper

1/4 teaspoon freshly grated nutmeg

1/2 tablespoon smoked paprika

1 tablespoon Herbes de Provence

1/4 cup white wine

4 cups chicken or vegetable stock

3 tablespoon maple syrup

1 cup lactose-free yogurt or coconut yogurt

1 cup lactose-free milk or macadamia milk

Heat oil in a stockpot over medium heat.  Add chives and green onions. Sauté for one minute. Add carrots and celery and sauté for a couple of minutes. Add squash and season with salt, pepper, nutmeg, paprika, and Herbes de Provence. Sauté for another two to three minutes.

Add the wine and cook until the liquid evaporates, scraping the bottom of the pot to deglaze the stock pot. Add stock and bring to a boil. Cover and reduce heat to a simmer. Simmer for 45 mins. Remove soup from heat. Add the maple syrup, yogurt, and milk. Purée the soup with an immersion blender until the soup is smooth and creamy. Adjust seasoning to taste with additional salt and pepper as needed.

Serve hot. Soup can be made up to one week in advance and reheated or frozen for up to three months.