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Low FODMAP Thai Pumpkin Noodle Soup

Low FODMAP Thai Pumpkin Noodle Soup
LF Low FODMAP GF Gluten Free DF Dairy Free EF Egg Free
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Low FODMAP Thai Pumpkin Noodle Soup

Prep
10 MIN
Cooks in
55 MIN
🍽
Serves
6
By Alana Scott  ·  Dietitian reviewed by Joanna Baker (APD)
Last updated Jul 1st, 2025  ·  Featured in Dinner, Lunch, Vegetarian Options

Nothing beats thick and creamy low FODMAP Thai pumpkin noodle soup! I love how the fresh Asian flavours of ginger, spring onion, coconut milk, and coriander/cilantro combine to make a taste sensation and delicious low FODMAP recipe.

Make this meal vegan: Simply swap the fish sauce for a splash of soy sauce to create a yummy vegan meal.

Soy free option: Omit the soy sauce. The dish will still be super tasty.

FODMAP note: Canned coconut milk is low FODMAP in 60ml (¼ cup) serves. This recipe is low FODMAP, provided you divide the soup into the recommended number of serves.

Recipe updated: This recipe was updated in December 2024. The amount of pumpkin was reduced slightly and replaced with extra carrot.

Ingredients

Make gluten free

Roast Vegetables

5   Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled, seeds removed & cut into bite-sized pieces)
3   carrot (peeled & cut into bite-sized pieces)
1   ground cumin
1   olive oil
1   salt & pepper

Other Soup Ingredients

2   low FODMAP chicken stock/vegetable stock
0.5   green onions/scallions (green leaves only, finely sliced)
1   grated/crushed ginger
0.5   lemon zest
2   Thai fish sauce (nam pla) or soy sauce
1   dried chilli flakes (optional, add more to taste)
1.5   coconut milk (canned)
250   thin rice noodles
4   fresh cilantro (chopped for serving)

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Method

  1. Preheat the oven 180ºC (350ºF) bake function. Deseed and skin your pumpkin before cutting into 3cm (1.2 inch) cubes. Cut the carrot into cubes. Place the carrot and pumpkin in a roasting tray and drizzle with oil, toss until well coated. Sprinkle with cumin and season well with salt and pepper. Bake in the oven for 20 to 30 minutes, turn once. Remove when soft and golden (do not burn).
  2. Allow the veggies to cool for 10 minutes. Then blend with the stock until smooth.
  3. Heat a large saucepan. Add a drizzle of olive oil and fry the spring onion tips for 2 to 3 minutes until fragrant, add the ginger and cook for a further minute. Pour in the pureed pumpkin and coconut milk. Then stir through the lemon zest, fish sauce (or soy sauce), and chilli flakes. Allow to simmer over low heat for 10 to 15 minutes. If your soup gets too thick, thin it with a splash of boiling water.
  4. While the soup simmers, cook your noodles according to packet directions (we normally under cook ours by 1 to 2 minutes so they don’t go soggy).
  5. Stir the cooked noodles through the soup, along with the fresh coriander/cilantro. Serve immediately. Enjoy!
SHOW NUTRITION

Nutrition per serve

  • Standard
    • |
  • Dairy Free
    • |
  • Gluten Free
Calories 372
Fat 16.3g
Saturates 12.3g
Protein 7.2g
Carbs 52.5g
Sugars 8.1g
Fibre 7.4g
Salt 0.6g
Iron 3.4mg
Calcium 68mg
Calories 372
Fat 16.3g
Saturates 12.3g
Protein 7.2g
Carbs 52.5g
Sugars 8.1g
Fibre 7.4g
Salt 0.6g
Iron 3.4mg
Calcium 68mg
Calories 370
Fat 16.3g
Saturates 12.3g
Protein 7.2g
Carbs 52.5g
Sugars 8.1g
Fibre 7.4g
Salt 0.5g
Iron 3.4mg
Calcium 68mg
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Profile photo of Alana Scott
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

Profile photo of Joanna Baker (APD)
Dietitian reviewer

Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more

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