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FODMAP friendly Moroccan spiced pumpkin soup with preserved lemon and mint sauce, coconut yoghurt, honey and sea salt pepitas and halloumi dippers

Gluten free, FODMAP friendly, vegetarian, dairy free option, vegan option
4.5 from 2 votes
Prep Time 25 mins
Cook Time 20 mins
Total Time 45 mins


For the soup:

  • 4 + tablespoons ghee or oil
  • 1 large fennel bulb chopped
  • 1 large carrot chopped (about 200g)
  • 2 teaspoons ground nutmeg
  • 2 teaspoons cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1 teaspoon allspice
  • Chilli flakes to taste
  • 1 kg Kent Pumpkin chopped
  • 50 g preserved lemon brine or actual lemon
  • 2 tablespoons apple cider vinegar or lemon juice
  • 2-3 teaspoons freshly grated ginger
  • 1 1/2 litres of FODMAP friendly vegetarian stock
  • Milk to thicken (optional, and you can use any milk – I used coconut)
  • 1 tablespoon honey or maple syrup
  • 2 tablespoons fresh lemon or lime juice

For the honey and sea salt pepitas:

  • 1/4 cup raw pepitas
  • 1 teaspoon honey
  • Chilli flakes to taste
  • Sea salt flakes to taste

For the preserved lemon mint sauce:

  • 1 bunch of mint
  • 1/4 piece of preserved lemon the whole thing, rind included
  • 1/4 cup vegetable oil
  • Juice of 1/2-1 lemon or lime

To finish:

  • Halloumi cut into dippers and cooked (or flatbread if you can tolerate grains, or fried tempeh for a grain free vegan option)
  • Coconut yoghurt to taste
  • Extra mint or coriander
  • Freshly cracked pepper
  • A sprinkle of hemp seeds for extra protein
  • Sauerkraut inauthentic and optional
  • Fennel fronds to decorate (optional)


To make the soup:

  • Heat the ghee or oil in a large soup pot over a medium heat. Once warmed, add the chopped fennel and carrot. Cook until the vegetables are browned, softened and cooked through, about 10 minutes.
  • Add the spices and fresh ginger, and cook until fragrant. If at any time they begin to burn or stick, add a splash of ghee, oil or water. I generally like to add chilli at the end when I can taste it, but you do you.
  • Add the preserved lemon, apple cider vinegar and pumpkin pieces, and stir until coated. Put the lid on and allow to the flavours to meld a little.
  • Add the stock and pop the lid on. Cook on a medium heat for 20 minutes.
  • Once the time is up, check your pumpkin is cooked through. If it is, stir through the milk (if you’re using it) and adjust the soup seasoning to your taste. The amount of salt necessary will depend on the stock you use.
  • Allow to cool slightly before using your immersion blender to blend the soup until completely smooth. If you’re using a regular blender, ensure the soup is fully cooled before you attempt to do so. I won’t have any blender explosions on my watch.


  • Preheat the oven to 180 degrees Celsius or 356 degrees Fahrenheit.
  • Mix the honey, chilli and pepitas in a small bowl. Alternatively, warm the honey slightly, and pour it over the pepitas on a lined baking tray. Season with sea salt, and place in the oven for 10 or so minutes, or until browned. Allow to cool before crunching up.


  • Blend all the ingredients together in a small blender like a Nutribullet. Season according to your taste and set aside, ready to go.


  • Prepare the halloumi sticks or bread as per your regular method.
  • Divide the soup into 4-6 bowls, and top with the coconut yoghurt, preserved lemon mint sauce, toasted pepitas, and whatever else you’re topping with. Serve with the halloumi or bread. Leftovers keep well in the fridge for a few days.