Low FODMAP Thai Pumpkin Noodle Soup

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Vegetables

850   Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled, deseeded & cut into cubes)
250   carrot (peeled & cut into cubes)
1   ground cumin*
1   olive oil
1   salt & pepper

Other Soup Ingredients

500   low FODMAP chicken stock/vegetable stock*
40   green onions/scallions (green tips only, finely chopped)*
1   crushed ginger*
0.5   lemon zest*
2   Thai fish sauce (nam pla) or soy sauce
0.125   dried chilli flakes (start with a pinch and add more to taste)*
375   coconut milk (canned)
250   thin rice noodles
0.25   fresh cilantro (chopped)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray
  • blender/stick blender

Low FODMAP Thai Pumpkin Noodle Soup

Last updated Oct 10th, 2019

PREP IN 10 MIN
COOKS IN 55 MIN
SERVES 6

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
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.

FODMAP note: Canned coconut milk is low FODMAP in 80ml (1/3 cup) serves. This recipe is low FODMAP providing you divide it between the recommended number of serves.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Roast Vegetables

850   Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled, deseeded & cut into cubes)
250   carrot (peeled & cut into cubes)
1   ground cumin*
1   olive oil
1   salt & pepper

Other Soup Ingredients

500   low FODMAP chicken stock/vegetable stock*
40   green onions/scallions (green tips only, finely chopped)*
1   crushed ginger*
0.5   lemon zest*
2   Thai fish sauce (nam pla) or soy sauce
0.125   dried chilli flakes (start with a pinch and add more to taste)*
375   coconut milk (canned)
250   thin rice noodles
0.25   fresh cilantro (chopped)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • roasting tray
  • blender/stick blender

Nutrition per serve

    | |
Calories 373
Fat 16.3g
Saturates 12.3g
Protein 7.4g
Carbs 52.6g
Sugars 8.1g
Fibre 7.7g
Salt 0.6g
Iron 3.4mg
Calcium 66.6mg
Calories 373
Fat 16.3g
Saturates 12.3g
Protein 7.4g
Carbs 52.6g
Sugars 8.1g
Fibre 7.7g
Salt 0.6g
Iron 3.4mg
Calcium 66.6mg
Calories 371
Fat 16.3g
Saturates 12.3g
Protein 7.4g
Carbs 52.6g
Sugars 8.1g
Fibre 7.7g
Salt 0.5g
Iron 3.4mg
Calcium 66.6mg
    | | |
  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 until smooth with the stock. 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.
  3. 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).
  4. Stir the cooked noodles through the soup, along with the fresh coriander/cilantro. Serve immediately. Enjoy!

Buying Tips

Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.

Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

Make your lemon juice and lemon zest from fresh lemon.

Check your dried chilli flakes do not contain onion or garlic powder.

Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

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

There are no dairy free tips for this recipe.

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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: 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 alon... Read More