Lower FODMAP Thai pumpkin soup
Low FODMAP, vegan option, gluten free, nut free without garnishServes 4-6*This recipe uses Australian cups and measures. Use gram and ml for international accuracy.
Ingredients
- 1.5-2 kg Japanese or Kent pumpkin (see notes) weighed after peeling and chopping (I buy 2kg+ to account for the weight lost)
- 60 ml (3 tablespoons)* oil of choice
- 2-5 pickled garlic cloves see notes
- 20 g ginger peeled and chopped
- 3-4 tablespoons* low FODMAP Thai red curry paste see notes for recipe
- 750-1000 ml low FODMAP and low salt vegetable stock or water
- 40-60 ml (2-3 tablespoons)* fish sauce (I used vegetarian but regular will also work) to your tastes
- 5-10 makrut lime leaves (optional, but add a nice subtle flavour to the soup)
- 270-400 ml can full fat coconut cream (no additives)
Instructions
- Cut the pumpkin into even cubes. I find slightly larger cubes easier to blend at the end if you’re using a stick blender.
- Preheat the oil in a large soup pot over a low-medium heat. Add the pickled garlic and ginger and cook for a couple of minutes until fragrant.
- Add 3 tablespoons of the low FODMAP Thai red curry paste and stir to combine. Allow the mixture to cook for a minute or two until the oils begin to release the paste becomes fragrant. Note: 3 Australian tablespoons = 4 US tablespoons.
- Add the pumpkin pieces and stir to coat. Add the stock or water, 40ml (2 tablespoons) of fish sauce and makrut lime leaves (if you are using them) and stir again to pick up any caramelised bits from the bottom of the pot.
- Pop the lid on and cook for 20 minutes or so or until the pumpkin is soft and completely cooked through.
- When the pumpkin is cooked, take the pot off the heat. Remove the makrut lime leaves from the soup, if you used them.
- Add the coconut cream and stir to combine.
- Use an immersion blender to blend the soup until smooth. If you don’t have one, use your food processor of choice. Keep in mind that a Nutribullet doesn’t have a steam escape valve so you need to wait until the soup is completely cool if you plan to blend in one. If there is nowhere for the steam to escape, you risk a hot soup explosion.
- Taste your soup and adjust as necessary. I generally add a tablespoon or two more red curry paste and some extra fish sauce. Add pepper to taste and salt if you need to.
- To finish, garnish with whatever you fancy. I used extra coconut cream, chopped chillies, peanuts and coriander.
- Keeps well in the fridge for a few days and also freezes well.
Notes
- Monash have recently introduced a threshold for Japanese/Kent pumpkin. It is low FODMAP in 75g serves and up to 161g serves per person. Beyond this, it contains moderate amount of fructans. If you have been eating this variety of pumpkin without issue, no need to change anything.
- You can use up to 2kg pumpkin if that's what you end up with here. You might need to use a little extra stock to thin the soup to your desired consistency. See note above on FODMAP thresholds.
- I use a small amount of red chilli in my Low FODMAP Thai red curry paste. I am a chilli wimp, I prefer a mild soup and I also react to fructose. If you use more chilli or a different recipe, use your curry paste to taste.
- 3-4 Australian tablespoons = 4 - 5 American tablespoons. No need to be super precise, but use more curry paste (or just use it to taste!) if you are based in the US.
- I have a recipe for low FODMAP pickled garlic here.
Tried this recipe?Let us know how it was!