Rutabaga is a hearty and satisfying root vegetable. It is actually a member of the cruciferous family of vegetables which includes things like broccoli, cauliflower, kale and more. It is high in fiber, vitamins, and minerals. Of course, we can see its closer resemblance to cousins like turnips and radishes. Those, however, can contain astringent compounds which can be harder on gastritis, whereas rutabaga is naturally mild with no hot notes. Furthermore, it is very well cooked in this recipe, and then blended down to a thicker soup (though I do also love chicken soup with cubes of tender rutabaga!). In short, it is very easy to digest and very soothing on the gut.
For the stock, chicken or veggie will be perfect. Buying stock is fine as long as it’s free from acids, artificial ingredients/preservatives, and non-compliant ingredients like tomato, so be sure to check the ingredients. Most stocks actually have ingredients that will be aggravating to gastritis or GERD. In this case, I made the stock by simmering (covered) around 7 cups of water over a young whole chicken for a few hours, along with carrots, celery, parsnips and salt. Then refrigerate the stock overnight and skim any hardened fat on the surface. You may choose to remove all the skin before cooking, if excess fat in your diet is a concern or a gastritis-trigger.
So let’s do this!
Yield: 7-8 servings (1 cup per serving)
You will need:
- Knife & cutting board
- Measuring cups & spoons
- Mortar & pestle (if using whole spices)
- Large saucepan & lid
- Blender or, even better, an immersion blender!
Ingredients:
- 2 medium rutabagas (1.5 lbs.; ~675g), peeled and cubed
- 1 large leek (whites), chopped
- 1T avocado oil
- 4 cups gastritis-friendly chicken (or veggie) stock
- 1/2 tsp salt
- 1/2 tsp caraway seed
- 1/2 tsp dill seed
- 1/2 tsp cumin seed
- 1/4 tsp turmeric powder
- 2 bay leaves
- 1 tsp parsley flakes (or a few fronds fresh parsley chopped, plus more to garnish)
- Optional: 1/4 tsp garlic and onion powder if tolerated (GERD diets)
Directions:
1.) Toast the caraway, dill, and cumin in a pan over medium heat for a minute or two, stir and avoid burning. Remove once aromatic. Crush well in mortar and pestle (the finer the better). (Alternately, you can just use ground spices, no need for toasting or a mortar & pestle.)
2.) Cut the rutabaga into cubes. Slice the leeks. In a large saucepan, heat the oil over medium high, then add the rutabaga and cook for around 5 minutes, until it develops some color, stirring occasionally.
3.) Add the leek and continue cooking, stirring another 5 minutes. Then add the stock and all the seasonings including 1/2 tsp salt and bay leaves.
4.) Bring the mixture to a boil, then reduce heat to low, cover, and simmer for ~60 minutes.
5.) Remove the bay leaves. Transfer the soup to a blender. Blend on high until extremely smooth. Blend in batches as needed. Alternately, blend in the saucepan with an immersion blender. Can freeze as desired. When serving, can garnish with minced fresh parsley, thyme, or other herbs.
