Peeled, cooked, and blended vegetables are easy on digestion during an ulcerative colitis flare. This soothing soup also offers anti-inflammatory compounds from turmeric and ginger. Get the scoop on how we developed our UC Cooking Club recipes!
Total Time1 hr
- 2 Tbsp. extra-virgin olive oil
- 4 cups peeled and cubed butternut squash
- 2 ½ cups chopped carrots (about 3 large carrots)
- 1 Tbsp. minced fresh ginger
- 1 Tbsp. lemongrass paste (find it in tubes near the fresh-herb case)
- ½ tsp. ground turmeric
- ½ tsp. kosher salt
- 4 cups lower-sodium vegetable broth
- ½ cup plus 4 tsp. coconut-milk yogurt, divided (or use the same amount canned coconut milk)
- Microgreens or fresh basil for garnish (optional)
Per serving: 222 calories; 9g fat; 2g saturated fat; 3mg cholesterol; 556mg sodium; 32g carbohydrate; 6g fiber; 5g protein; 12g sugar; 146mg calcium; 2mg iron; 761mg potassium
Step 1Heat oil in a Dutch oven or large stockpot over medium. Add squash and carrots; cook 7 minutes, stirring occasionally, until lightly golden. Stir in ginger, lemongrass paste, turmeric, and salt; cook 2 minutes, until aromatic.
Step 2Add broth; increase heat to high. Bring mixture to a boil. Reduce heat to medium-low, and cook, covered, until vegetables are very tender, about 40 to 45 minutes.
Step 3Carefully pour mixture into a blender; add ½ cup yogurt. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid. Process until smooth.
Step 4Divide soup evenly into 6 bowls. Swirl 1 tsp. yogurt into each serving, and garnish with fresh basil or microgreens, if desired.