Cooking low FODMAP for IBS! Foods that Feel Good: Harvest Soup

cream

🥗Healthier: coconut milk

💰Cheaper: milk

Coconut milk provides creaminess with fewer calories.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth enhances flavor without extra cost.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers health benefits and a neutral flavor.

pumpkin

🥗Healthier: butternut squash

💰Cheaper: sweet potato

Butternut squash is nutritious and often less expensive.

Heat olive oil in a large pot until hot enough to hear a crackling sound.

Add chopped celery and carrots; sauté for 2-4 minutes until they start to caramelize.

Add chopped fennel and sauté for another couple of minutes.

Add diced parsnip, butternut squash, and potato; stir to combine.

Pour in 3 cups of water and chicken stock; bring to a boil.

Add salt and black pepper to taste, stir, and cover with a lid.

Bring to a boil, then reduce heat and let simmer for 15 minutes.

In a separate pot, boil water and add tempeh; cook for about 10 minutes to reduce fermented flavor.

Drain and rinse tempeh with cold water, then crumble it.

After 15 minutes, remove the lid from the soup and add the crumbled tempeh and canned brown lentils; stir to combine.

Let the soup cook for an additional 10 minutes.

Prepare serving bowls by adding fresh chopped spinach to the bottom of each bowl.

Ladle the harvest soup into each bowl over the spinach.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary