When life gives you cold air, make something to warm that air. – Dana
I created this soup for all y’all looking for a nourishing, soothing, low-FODMAP, GI Gentle, Paleo soup.
Yes, it can be made into a vegetarian or vegan version and homemade bread is involved. #SavvyAlternatesTable
Beefy Butternut & Bok Choy Soup
Equipment
- stock pot, knife, peeler, cutting board, ladle, measuring cup, measuring spoons, skillet, mugs, baking sheet
Ingredients
- 3 lbs Butternut Squash (1 squash)
- 1.25 lbs Bok Choy
- 8 oz Organic Large Carrots (1/2 lb)
- 1 Onion
- 8 oz Organic Bone Broth
- 1 lbs Organic Grass Fed/Finished Ground Beef
- 1.5 tbsp Nutritional Yeast
- 3.5 tbsp Extra Virgin Olive Oil
- 1 tsp Garlic Powder
- ½ tsp Crushed Rosemary
- ½ tsp Thyme
Vegan, Vegetarian, Low FODMAP (V) & GI Gentle Substitutions
- 1 can Organic Black Beans (sub out Beef)
- 8 oz Low Sodium Vegetable Broth (sub out Bone Broth)
- 1 lb Extra Lean Ground Turkey (99% lean)
Sides!
- 1/2 Keto Breadsticks (vegetarian) (recipe)
- 3 The Breaded Mug (Paleo) (make 3 & slice up)
- 3 The Vegan Breaded Mug (Paleo) (make 3 & slice up)
- 8 oz Organic Tempeh (1 packageof "Lightlife")
Instructions
- In large stock or soup pot, bring the water and broth to a slow simmer over medium-high heat.
- Wash and peel the butternut squash. Slice length wise and then cut into 1" cubes. Add to the broth mixture and cover.
- Wash, peel and slice carrots into 1/2" to 1" pieces. Add to the soup pot. Continue to simmer, covered.
- Wash and slice the bok choy in half length-wise and then into 1/2" pieces. Add to the soup and turn the heat down to low.
- Add the olive oil, spices and nutritional yeast. Cook on low heat for 30 more minutes.
The Breaded Mug(s)
- When your soup is ready to serve, make these per recipe instructions. They'll be quick and you want them to be hot when you're ready to serve – so save them for the end.
Keto Breadsticks
- If you are making Keto Breadsticks – start to make these when your soup has about 15 minutes left to cook, and preheat your oven before you begin. This way, your 15-20 minute breadsticks will be warm when you're ready to serve dinner! Serve HALF the recipe, make per recipe instructions.
Notes
- For details on Calories, costs and grades for various Paleo, Vegan, Vegetarian and Other options – check out our “Savvy Alternates” table below!
- The NUTRITION FACTS label calculates only the original soup calories, no sides included.
Nutrition
In order to appropriately select foods that are mutually low FODMAP and GI Gentle, I pulled from my master’s education as well as referenced a book by a fellow Dietitian — an expert in the field of digestive nutrition:
The Bloated Belly Whisperer by Tamara Duker Freuman, MS, RD, CDN
Savvy Alternates for the Win:
Did You Know?
One bunch of Bok Choy (about 1.7 lbs) contains about 75% of a healthy adult female’s* and over 50% of a healthy adult male’s daily recommended amount of Manganese!
It also meets between 45 – 60% of an a healthy adult’s* daily needs for potassium!
It’s low-FODMAP, GI Gentle, and Paleo friendly, AND available as a year-round cruciferous powerhouse veggie! It hits peak season in the winter.
*pregnant or lactating females may need more
$ – SAVVY: In general, the leaner the meat — the more expensive it is. If you depend upon ultra lean meats (like 99% fat free ground turkey), keep an eye out for the sales and stock up with discounts, then FREEZE IT! To help balance the budget for that week, consider creating lower-cost meals using less expensive protein.
Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Butternut Squash | Organic Grass Fed/Finished Ground Beef | Extra Virgin Olive Oil |
| Bok Choy | Organic Black Beans (canned) or Bulk (Sam’s) | Garlic Powder |
| Organic Carrots | Extra Lean Ground Turkey (99% lean) | Ground Ginger or TJ’s |
| Onion | Tempeh | Crushed Rosemary |
| Low Sodium Veggie Broth or bulk (Costco/Sam’s) | Organic Bone Broth (Costco) or shop sales | Thyme or TJ’s |
| Nutritional Yeast |
TJ’s = Trader Joe’s . Sam’s = Sam’s Club
