Low Fodmap Butternut Squash Soup

Can you make a low fodmap version of butternut squash soup? Yes, you can by making adjustments in the ingredients list. The soup will still taste creamy and delicious, but without those pesky fodmap chemicals that love to lie in wait to hurt our IBS sensitive stomachs.

If you are looking for an Italian version of butternut squash soup rather than one with cumin, coconut milk and other Asian flavors, try this version that stays true to Italian soup flavorings such as pancetta, olive oil, sage, and reggiano parmesan cheese. If you grew up eating your granny or mom’s Italian soups, this one should recall happy memories while you are savoring every lovely mouthful filled with familiar and delicious flavors. I sip mine from the biggest mug I can find while lounging in a big comfy chair just as I did on our farm in CT, growing up with my granny and mom constantly making us wonderful comfort soups.

As I make this soup, I pretend I am back on the farm, and to guide me, I use my family’s basic soup making method to keep the flavors authentically Italian. I first sauté pancetta, chopped green part of scallions or a spring onion, chopped carrot  in a blend of garlic infused olive oil and butter.

Then when the vegetables are slightly soft, I add the cubed butternut squash and chicken broth and let it bubble up to a simmer. Add the sage or other herbs here, then continue simmering for another 20 minutes or until the squash is tender when pierced with a fork.

After removing the soup off heat, I place it next to my blender and, in small batches, I blend the hot soup, making sure I use a potholder or tea towel to hold down the blender top. No one wants a hot liquid burn from soup flying out of the blender, Yikes! Then I blend it in small batches in my blender until it is pureed. I pour it into a big mug, settle into a comfy chair and listen for the dinner bell calling us home.

Make this soup and as you do, recall your own sweet memories.

INGREDIENTS:

Low Fodmap Butternut Squash Soup

4 Tbsp cubed pancetta  (Italian bacon from Trader Joe)

1 Tbsp garlic infused olive oil

1 Tbsp butter (a low FODMAP food)

1 or two sliced green part of the scallions or spring onion or use chopped fresh chives instead

1 cup diced butternut squash (low fodmap can have 1/3 cup, diced, per serving, so I lessened the squash amount to equal 1/3 cup per soup serving.)

3 or 4 scraped and diced up carrots

3 cups low salt chicken broth (free of onion or garlic to be low fodmap)

1/8 cup chopped fresh sage

Kosher salt and ground black pepper to taste

1/2 cup sliced fennel (optional)

1/2 a French baguette, sliced diagonally, sprayed with oil and baked until toasted (sourdough is preferred for killing fructan, a fodmap in wheat)

Olive oil for drizzling

Parmesan cheese for sprinkling

In a heavy 3 or 4 qt. Dutch oven or heavy stock pot, over medium high heat, heat the garlic infused olive oil and butter until shimmering. Add  pancetta, sliced green stem of scallions,carrot and butternut squash and saute while constantly stirring until  the carrot and squash slightly soften. Then add in the chicken broth. Keep stirring and bring the soup to a simmer. Add in the chopped sage, salt and pepper. Continue to simmer for 20 minutes or until the squash and carrots are soft and tender.

Take the pot off the heat and set it on the counter. Place the blender next to the pot. Using a ladle, ladle small batches at a time into the blender. Hold the top down using a tea towel over the top so if it should leak, you won’t get burned. Blend until the mixture is smooth and pureed. Pour the puree in a large bowl and continue with the next small batch. Continue with small batches until all the contents of the pot have all been pureed in the blender.

If planning to serve the soup right away, heat up the puree in a saucepan and then ladle it into a bowl. Top it with a swirl of olive oil and a sprinkle of freshly grated parmigiana reggiano cheese. Serve with the toast as made in the recipe.