SIBO Friendly Soup Recipes

African Peanut Soup

http://sibodietrecipes.com/african-peanut-soup/

INGREDIENTS

  • 2 boneless skinless chicken breasts
  • 5 tbsp garlic infused oil
  • 2 tbsp coconut oil
  • 3 tbsp coconut aminos
  • 1 tbsp minced fresh ginger
  • ¼ tsp red pepper flakes
  • 3 tsp salt
  • ¼ cup lemon
  • 2 squash
  • ½ lb green beans cut into bite sized pieces
  • 2 lg diced heirloom tomatoes – 4 cups (can use canned tomatoes)
  • 1 cup chunky peanut butter
  • 2 cups water
  • 1 cup lactose free yogurt of choice
  • 6 chard leaves slivered

INSTRUCTIONS

Put 2 small chicken breasts in a pot with water and boil for about 10 min, strain and use fingers to pull apart and shred. While chicken is boiling…

Cut squash into small cubes with skin on.

Add coconut oil & garlic oil to a large pot on med-high heat and sauté squash for 5-7 min.

Add minced ginger and sauté for a few minutes.

Add diced tomato sauté 7 min.

Add green beans sauté a few more minutes.

Add in rest of the ingredients except for chard and chicken.

Let it simmer and thicken for 20 min, stirring occasionally.

Add shredded chicken and let cook for a few more minutes (more if the chicken didn’t cook all the way through from boiling it.)

Add shredded chard.

Turn off and let cool to eating temperature.

*Soup typically gets better the longer it sits because the flavors seem to meld and get stronger so it can be better served the next day!

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Southwest Shredded Beef and Vegetable Stew

http://sibodietrecipes.com/southwest-shredded-beef-and-vegetable-stew/

INGREDIENTS

Chuck Roast:

  • 2lb Chuck Roast
  • ½ tsp salt
  • ¼ cup white wine
  • Black Pepper
  • Italian Seasoning blend

Veggies:

  • 3 tbsp garlic infused oil
  • 3 carrots- (I cut carrots lengthwise into quarters and then width-wise so you have nice small little triangles)
  • ¼ cabbage- chopped
  • 1 bunch kale
  • 2 peppers- chopped
  • 1 jalapeno- minced (add more if you like it spicy, with just one it adds flavor but does not make it spicy)
  • ⅓ lb green beans- cut in thirds
  • 1 zucchini- cut same as the carrots
  • ½ tsp thyme
  • ¼ tsp marjoram
  • ½ tsp coriander
  • ¼ tsp paprika
  • 1 tsp oregano
  • 2 tsp salt
  • ¼ tsp red pepper flakes
  • 6 cups water
  • 1 ½ lemons squeezed

*optional Parmesan cheese as a topper

INSTRUCTIONS

Day 1:

Season both sides of chuck roast and put it in a crock pot with white wine.

Set crock pot on low and leave roast for 10-12 hours.

Remove roast and save juices from crock pot, putting them in a Tupperware and leaving it in the fridge a few hours or until the fat settles to the top and hardens (you will use this later as grease to sauté veggies.)

Day 2:

Using a large pot, heat to med-high heat.

Skim hardened fat off of stored crock pot juices (but don’t toss juices underneath, set these aside) and add to pot along with chopped carrots and sauté for 5 min.

Add minced jalapeno sauté another 5 min.

Add garlic infused oil along with all other veggies (except for kale), seasonings and salt and sauté for 5 min.

Add water and crock pot juices, cover with lid and let water come to a boil. The goal is not to keep the soup at a boil so as soon as you notice a few bubble forming turn down heat to low and let it cook for about 20-30 min or until veggies have fully softened.

Add chopped kale and stir in.

Pull apart chuck roast and add to soup.

Add lemon juice and let cook a few more minutes.

Turn off heat and let soup cool so flavors can settle.

Best served the next day as flavors seem to deepen and meld and the taste gets better.

*Optional- I like to serve it with grated Parmesan cheese on top, mmm so good!

 

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