Low FODMAP pumpkin soup
Low FODMAP, gluten free, vegan option, dairy free option, nut free option *This recipe uses Australian tablespoons which are 20ml as opposed to the more common 15ml. Use ml for international accuracy.
Ingredients
For the low FODMAP pumpkin soup:
- 640 g Kent/Japanese pumpkin or Kabocha squash weighed after removing the skin (see notes)
- 150-200 g sweet potato weighed after peeling
- 100 g carrot weighed after peeling (optional)
- 600 g all rounder or starchy potato weighed after peeling (see notes)
- 40-60 ml (2-3 tablespoons)* oil of choice I used olive oil
- 20-40 g ginger finely chopped or grated
- 750-1000 ml+ low FODMAP stock as needed
- 20-60 ml (1-3 tablespoons)* pure maple syrup only as needed (brown sugar will also work)
- Seasoning to your tastes
Optional finishing ingredients:
- 2 tablespoons natural smooth peanut butter
- 2 tablespoons coconut cream or lactose free cream/sour cream
Instructions
Roasting option:
- Preheat the oven to 200C/400F. Chop the weighed pumpkin, sweet potato and optional carrot into bite size chunks and arrange them on a baking tray. Drizzle with 20-40ml (1-2 Australian tablespoons) of oil and use your hands to massage it in and coat each vegetable. This will ensure they don’t stick. Roast for 20-30 minutes or until cooked through and lightly golden.
To make the soup (applies to both roasted or non roasted options):
- Chop all the vegetables into bite sized pieces of a roughly even size, if you haven’t already.
- Heat the 40-60ml oil in a large soup pot over a medium heat. Once shimmering, add the chopped ginger and cook for a minute or so until fragrant. Stir frequently to prevent it sticking.
- Add the vegetables and stock to the pot and stir to combine. I like to add stock conservatively to start, then add more as I assess the consistency later.
- Place the lid on and cook for around 15-25 minutes or until all the vegetables are thoroughly cooked through. This will depend on whether you roasted the vegetables, how finely you chopped them and the heat you are using. Stick a knife through the largest piece of potato to confirm the vegetables are cooked through.
- Use an immersion blender (soup stick) to blend the soup until smooth. Add the seasoning to taste, followed by maple syrup or brown sugar if the soup isn’t quite sweet enough. When you are happy with the taste, stir in any finishing ingredients you plan to use (they are optional).
- If you find the soup has a potato soup consistency, take a portion and blend it briefly. This will change the starch molecules in the potato and give the soup a thick and creamy texture. Experiment with how much you blend, but do if briefly and don’t blend the entire batch of soup. If you have a blender without a steam valve, you will need to blend the soup after it cools.
- Store leftovers in an airtight container in the fridge. They will thicken a little, so add a splash of milk or water to the thin the leftovers to your desired consistency if needed.
Notes
- Potato based soups really need a soup stick for blending. A food processor will smash the starch molecules in a potato and create a gluey texture. This is fine for a portion of our soup, but not for a whole batch.
- Read the FODMAP notes in the body of the post.
- Read the tips in the body of the post.
- 640g pumpkin equates to 160g pumpkin per serve (approximately). You can experiment with adding less pumpkin to lower the fructan content further. See the notes in the body of the post for advice on doing this.
Tried this recipe?Let us know how it was!