Instant Pot butternut squash soup with coconut milk and ginger

Peeling and cubing a butternut squash into the 4 cups this recipe needs is an awkward task on a good day, let alone a day when you are running low. If that feels like too much this week, buy it already cut, or reach for a frozen bag instead. The soup will not know the difference, and once it is blended smooth, neither will you.

Gingerols are the real interest here, the compounds that give ginger its bite. Researchers have examined them for their effect on an inflammatory response that has gone into overdrive, exactly the kind of work this protocol asks you to support meal by meal. The squash and coconut milk make the bowl rich enough to actually satisfy.

Blend it smooth, spoon it into a real bowl rather than a mug, and stay seated while you eat it. A little cinnamon on top if you have it. Simple food, treated with a little care, still counts.

Ingredients

• 4 cups chopped butternut squash, fresh or frozen
• 2 cups bone broth
• 1/2 medium onion
• 1/2 cup coconut milk, canned
• 1 tsp salt
• 1/4 tsp ginger powder
• Pinch of cinnamon

*All ingredients are AIP-compliant as listed.*

*Low-FODMAP note: onion is high-FODMAP. For a low-FODMAP version, substitute the onion with the green tops of spring onions or omit.*

*Low-histamine note: commercial bone broth can be high in histamine. Use a fresh, short-cook broth or plain chicken broth if histamine is a concern.*

Method

Add the butternut squash, bone broth, onion, ginger powder, cinnamon, and salt to the Instant Pot. Give it a brief stir to distribute the spices.

Seal the lid and set the valve to sealing. Cook on High Pressure for 8 minutes. When the cook time is up, carefully quick-release the pressure.

Remove the lid. Use an immersion blender to blend the soup directly in the pot until completely smooth. If you are using a countertop blender, let the soup cool for 5 minutes first, then blend in batches with the lid held firmly.

Stir in the coconut milk. Taste and adjust salt if needed. Serve hot.

Stovetop method

Place the butternut squash, bone broth, onion, and spices in a medium saucepan over medium-high heat. Bring to a boil, then reduce heat and simmer for 20 to 25 minutes, until the squash is completely tender when pierced with a fork. Blend until smooth, stir in the coconut milk, and serve.

Slow cooker variation

Add all ingredients except the coconut milk to the slow cooker. Cook on Low for 6 to 7 hours or High for 3 to 4 hours. Blend until smooth, stir in the coconut milk, taste for seasoning, and serve. The slow cooker version develops a slightly deeper, more concentrated squash flavor.

*Adapted from lichenpaleolovingaip.com*