Name: 24 Hour Yoghurt
Prep time: 10 min
Cook time: 1440 min
Total time: 1450 min
Yield: 2
Ingredients: 8 cups coconut milk or dairy milk; 2 tbs honey; Yoghurt starter culture

Meal Type: Lunch, Dinner, Soup, Supper
Diet Type: Egg free, Gluten free, The SIBO Diet: Expand, Vegetarian
Cooking Time: 30 minutes

Prep: 10 mins

Cook: 30 mins

Yields: 4 servings

This Broccoli and Cheddar Soup is like a big, warm hug on a cold winter's day. It's perfect on your SIBO diet once you have started expanding what you can eat from the more restricted phases. It's free from gluten, onion and garlic but still full of flavour. If you're not yet ready to introduce gluten free plain flour (all purpose flour), you can easily omit it from the recipe (it will make the soup a bit thinner, yet still delicious).

And if you would prefer to use a dairy-free milk and cheese that you can tolerate, you can easily substitute them for the dairy options used in this recipe.

If you are able to tolerate a small amount of gluten free sourdough bread or our Herb and Seed Crackers, they are a delicious addition to this recipe.

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Broccoli and Cheddar Soup Recipe 786x1024

Imperial

Metric

Ingredients

3 tbs butter
2 tbs garlic infused olive oil (or regular olive oil if not tolerated)
1 leek, finely chopped
5 tbs gluten free all purpose flour
3 cups chicken stock or vegetable stock
1 cup lactose free milk (or another milk you tolerate)
2 bay leaves
4 sprigs of thyme or ¼ tsp dried thyme
Pinch ground nutmeg
½ tsp ground black pepper
4 cups broccoli florets
1 cup diced carrots (approximately 2 small carrots)
5.6 oz sharp cheddar cheese
1 cup arugula leaves, optional

Method

Place the butter and olive oil in a large, heavy soup pot over medium heat. Melt the butter then add the leek. Cook, stirring frequently for 4-5 minutes or until it has softened.
Add the flour and stir constantly for 2 minutes, then add in the chicken or vegetable stock, a little at a time, stirring constantly. Initially it will be very thick, but will then loosen as more liquid is added. The slower you go, the less likely it is you will end up with flour lumps.
Next, add in the milk, bay leaves, thyme, nutmeg and pepper. Bring to a simmer then reduce the heat to low and cook, uncovered, for 15 minutes, stirring constantly, until slightly thickened.
Add the broccoli and carrot and cook, covered and stirring regularly, for a further 15-20 minutes, or until the vegetables are soft.
Remove the bay leaves and sprigs of thyme. Using an immersion blender, purée the soup until it is looking creamy but still has chunks of broccoli visible. If you prefer a chunky soup, you can skip this step.
Stir through the cheese until well combined then divide between 4 bowls, top with the arugula leaves and serve immediately.

Note

You can omit the flour if you can't yet tolerate this. It will mean the soup has a thinner consistency. Simply skip the step where it is added and cooked out for 2 minutes, and move straight to adding the stock.

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