The simple recipes are often the best and this low FODMAP pumpkin soup is one of them. Not only does it taste amazing, but you get to choose how you want to make it. Your first option is to make it up fresh, roasting the pumpkin just before you want to eat the soup. Or you can make it using leftovers, after roasting the pumpkin previously, then blending it into soup when you want to eat it. Either way, it tastes the same, so you get to choose based on convenience.
Roast your pumpkin in a batch to save time
Usually I make this soup with leftover roasted pumpkin. That’s because I’ll chop up a large wedge of pumpkin, drizzle it with a little oil, then roast it in the oven at 200°C for about 50 minutes. That roasted pumpkin can of course be blended into this soup. But it can also be used as a side to a main meal, tossed through a salad, cooked into a frittata, or even mixed into baked goods like muffins or waffles.
You can also portion up the roasted pumpkin and freeze it in small containers. While it will lose some of it’s texture, it will be perfect for blending into soup. That way all you need to do is grab some leftover roasted pumpkin from the freezer, defrost it in the microwave, and blend it with stock to make the soup.
How simple is that for a meal when you don’t want to cook? Just add some good quality low FODMAP toast and you’ll have a light but filling meal.
To put a twist on this soup:
- For an easy flavour twist, instead of using 140g of roasted Japanese pumpkin, use 70g of roasted Japanese pumpkin + 70g of roasted sweet potato.
- There are loads of ways you can make this simple soup into a more substantial meal or to change up the flavour. Check out the long list of suggestions that I’ve provided in this recipe for Low FODMAP Tomato Soup.
A simple low FODMAP pumpkin soup that packs some serious flavour. Cozy up to a steaming bowl fresh from the oven or using leftovers from the freezer.
- 1 cup (250ml) of hot low FODMAP chicken stock (see notes)
- 140g roasted Japanese pumpkin
- 2 tsp of chopped fresh chives (or 1/2 tsp dried chives)
- To serve: low FODMAP toast + extra chives to garnish (optional)
- Put the stock, roasted pumpkin and chives in a jug, then use a stick blender to blend until smooth. Or put the ingredients into a blender and then process until smooth. If you’ve used leftover roasted pumpkin that had been stored in the fridge, you’ll need to heat the soup in the microwave for 30-60 seconds. Alternatively, heat the pumpkin in the microwave before you blend it with the stock.
- Pour soup into a bowl and sprinkle with extra chives if desired. Serve with toast.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- The pumpkin soup recipe is naturally gluten-free, dairy-free and nut-free, but you’ll need to make sure that any toast that you choose is suitable for your needs. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Low FODMAP stock needs to be free from onions and garlic. You can either buy a suitable pre-made liquid stock or you can use a suitable stock cube and boiling water. In this recipe, I used a Massel’s 7’s chicken-style stock cube + 1 cup of boiling water.
- This recipe is excellent for using up leftover roasted pumpkin, but if you don’t have any leftovers, here’s how I prepare it… Get a wedge of Japanese pumpkin, remove the seeds, cut off the skin and chop into large chunks. Put into a baking tray and coat with a little olive oil. Then bake at 200°C in a fan-forced oven for about 50 minutes or until it’s soft and starting to brown.
- When choosing a suitable bread, try to select one that contains wholegrains or seeds so that you’ll get a good boost of fibre. Some sourdough spelt breads have this, but if you can’t find one, a spelt bread made using traditional sourdough techniques will be low FODMAP. It might be difficult to find a gluten-free bread that’s also low FODMAP and contains wholegrains, but a good alternative is to choose a gluten-free bread that has added fibre instead.
Low FODMAP Portion
- Serving Size: 1 x 375ml bowl of soup