New England temperatures may have set a record high this week, but my body still tells me it’s wintertime. Cold hands and feet, dry skin, and chills mean that I’m swapping out my smoothies and salads for hot oatmeal and soup.
My usual recipe is to sauté a typical carrots-celery-onion combo in a pot with some garlic, black pepper, and spices. Add tomato paste, chicken stock, chopped chicken, some green leafy veggies and simmer. This is still my go-to recipe, but it can leave me feeling a bit sluggish and bloated. It turns out that the classic veggie combo may be to blame.
Onions and garlic both contain fructans – part of a group of oligosaccharides that make up the “O” in FODMAPs. FODMAPs are indigestible carbohydrates that are fermented by bacteria in the gut, causing reactions ranging from mild bloating to severe stomach pain. They have been cited as the main culprit of IBS symptoms, so I wanted to make a soup without using my usual onion-garlic flavor crutch.
I found this video from Anna of FODMAP Journey, and used it as my starting point. The spices in this carrot soup help to:
– reduce inflammation
– aid digestion
– support brain health
– balance blood sugar
– treat insomnia, asthma and bronchitis
Plus, it’s warming for the body and it tastes great. Enjoy!
Spiced Carrot Soup Makes 4 servings
4-5 large carrots
1 large or 2 medium potatoes
1 bunch scallions (green ends only)
2 tbsp pastured butter
3/4 tsp salt (or to taste)
½ tsp black pepper (or to taste)
1 tsp ground coriander
1 tsp ground cumin
½ tsp turmeric
2 tbsp balsamic vinegar
6 cups bone broth (or water)
Garnish: fresh cilantro, scallions, crushed black pepper
Chop the carrots and potatoes and add them to a soup pot with sliced scallions and butter. Sauté until softened and fragrant. Add all of the seasonings and cook for 1 minute before adding the broth. Simmer until all vegetables are tender. Then puree using a blender.
Garnish with fresh cilantro, scallions and crushed black pepper.