Tuesday, December 11, 2018

Healthy Turmeric Zucchini Soup

This is a very light soup. I would even call it gentle. Not in flavour – it’s actually quite robust, aromatic and a little tropical – but in its effect on your digestive tract. It would be a great meal for when you’re feeling a little heavy or have been over eating meat or sweet treats. It’s full of gut loving prebiotics – garlic and onion; satiating fats from coconut milk; and gorgeous zucchini (summer squash, courgette) for a little vitamin C boost.


Ingredients:


  • 1 tablespoon ghee (coconut oil is fine as well)
  • 1 large brown onion, diced
  • ½ teaspoon sea salt
  • 2 medium zucchini (about 500 g / 1 lb), diced into cubes
  • 3 cloves garlic, diced
  • 2 teaspoons turmeric powder
  • 1 teaspoon mild curry powder
  • ¼ teaspoon white pepper (black is also okay)
  • 1 cup vegetable stock (or water with ½ vegetable stock cube)
  • 1 cup coconut milk (shake the can of coconut milk well before using)
  • 1 teaspoon fish sauce (optional)
  • Juice of ½ small lime (about 2 tablespoons)
  • Fresh coriander/cilantro for garnish

Instructions:


  1. Heat the ghee in a medium saucepan over medium heat. Add the onion and sauté for 4-5 minutes, stirring a few times, until softened and golden.
  2. Add salt, zucchini and garlic and stir through the onion. Then add the turmeric, curry powder and pepper and stir through a few times to release the aromas.
  3. Then add the stock, coconut milk and fish sauce and stir through. Bring to boil, then turn the heat down to low. Cook for 10 minutes, simmering and covered with a lid.
  4. Finally, add the juice of ½ lime and stir through. Serve with a few fresh coriander leaves on top.

NOTES:

  • I used full fat coconut milk (~60% coconut content), which I shook well before measuring in a cup. You can use the thicker coconut cream, in which case use a little less and add more water/stock to the soup.
  • For AIP, omit mild curry and pepper, feel free to add some cinnamon. You can easily use broccoli, asparagus, carrots, kale or brussels sprouts instead of zucchini. The broth will go well with lots of things, and you can throw in some pre-cooked chicken or prawns for a more satiating meal.