Creamy Low FODMAP Pumpkin Soup
Ingredients
MAKE GLUTEN FREEServings:
CREAMY PUMPKIN SOUP
700
Japanese pumpkin (Kabocha squash or Buttercup squash) (weigh after peeling & removing the seeds)
200
potato (peeled)
2
garlic infused oil*
0.5
smoked paprika*
0.5
ground cumin*
0.5
ground coriander*
1
salt & pepper
40
leek (green leaves only, finely sliced)*
2
butter or dairy free spread*
1000
low FODMAP chicken stock/vegetable stock*
4
pure regular fat cream or coconut cream (for serving)
8
low FODMAP bread (for serving)*
Creamy Low FODMAP Pumpkin Soup
If you only make one pumpkin soup recipe, this is the one to try! My creamy low FODMAP pumpkin soup is an absolute classic. It's thick and creamy and full of flavour.
I love adding a few spices to the soup to take the flavour to the next level and serving it with a couple of slices of buttered toast for dunking.
Although this recipe takes just over an hour to make, the hands-on time is only 25 minutes.
FODMAP note: Make sure you choose Japanese Pumpkin, which is also called Kent Pumpkin (Australia), Kabocha Squash (USA), Buttercup Squash (NZ) or Supermarket Squash (NZ). This type of pumpkin is Low FODMAP in large serves. Other types of pumpkin may have higher FODMAP levels, and you may need to test your tolerance levels to them.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
CREAMY PUMPKIN SOUP
700
Japanese pumpkin (Kabocha squash or Buttercup squash) (weigh after peeling & removing the seeds)
200
potato (peeled)
2
garlic infused oil*
0.5
smoked paprika*
0.5
ground cumin*
0.5
ground coriander*
1
salt & pepper
40
leek (green leaves only, finely sliced)*
2
butter or dairy free spread*
1000
low FODMAP chicken stock/vegetable stock*
4
pure regular fat cream or coconut cream (for serving)
8
low FODMAP bread (for serving)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
472
Fat
23g
Saturates
7.1g
Protein
12.6g
Carbs
58.4g
Sugars
11.8g
Fibre
9.6g
Salt
1.5g
Iron
4mg
Calcium
101.1mg
Calories
406
Fat
15.9g
Saturates
2.6g
Protein
12g
Carbs
57.9g
Sugars
11.3g
Fibre
9.7g
Salt
1.5g
Iron
4mg
Calcium
88mg
Calories
463
Fat
25.7g
Saturates
7.1g
Protein
8.9g
Carbs
53.8g
Sugars
14.9g
Fibre
11.2g
Salt
1.4g
Iron
2mg
Calcium
100.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) fan-bake function. Line a roasting tray with parchment/baking paper.
- Cut the peel off the pumpkin/squash and remove the seeds. Cut into chunks. Peel and cut the potato into chunks.
- Place the potato and pumpkin into a large bowl. Drizzle over the garlic infused oil and sprinkle with smoked paprika, cumin and coriander. Season with a few grinds of salt and pepper. Toss well until the veggies are evenly coated.
- Transfer the vegetables to the roasting tray and spread them in a single layer. Place in the oven and roast for 20 - 25 minutes (place a timer on).
- While the vegetables roast, finely slice the green leek leaves.
- When the timer goes off, check the vegetables. Once the vegetables are tender and slightly golden, remove them from the oven and place them to one side.
- Place a large saucepan over medium-low heat. Melt the dairy free spread/butter, then add the leek leaves. Fry the leek for 1 - 2 minutes, occasionally stirring, until fragrant and soft.
- Next, add the roast vegetables to the saucepan and pour in the stock. Turn up the heat to medium-high and bring to a boil. Simmer for ten minutes.
- Turn off the heat. Allow the soup to cool for a couple of minutes, then blend using a stick/immersion blender until smooth (be careful not to burn yourself). Taste and add more salt and pepper if needed.
- Divide the soup into bowls. Serve with a small splash of cream and a side of toasted low FODMAP or gluten free bread.
- Enjoy!
- Storage notes: This creamy low FODMAP pumpkin soup will last for four days in the fridge or can be frozen for three months.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
