Butternut Squash Soup With Lemongrass

Help your belly heal with a soothing low-FODMAP soup.

by Jamie Vespa, R.D. Recipe Developer

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 Time
1 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)


    1. Heat 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.
    1. Add 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.
    1. Carefully 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.
    1. Divide soup evenly into 6 bowls. Swirl 1 tsp. yogurt into each serving, and garnish with fresh basil or microgreens, if desired.

Nutrition Info

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
Jamie Vespa, R.D.
Meet Our Writer
Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.