A Low FODMAP Pumpkin soup is an answer for me when I don’t have other ideas of what to have for lunch. Either for when I am at home or when I need a ready meal for heating up in the microwave in work the next day.
Also, I can always be assured that my daughter will eat it and I will be delighted , too!
If you like, you can have this Low FODMAP Pumpkin soup served with a Low FODMAP, gluten free bread croutons on top.
I hope that you and your family, especially the young ones, will like that, too!
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for a Low FODMAP Pumpkin soup:
1 kg Japanese Pumpkin
4 carrots (244 g)
100 g parsnips
50 g leek green leaves, green part only
200 g potato, peeled
100 ml 2% lactose free milk
salt, pepper to taste
1 tsp. fresh thyme
4 tbsp. fresh parsley, for garnish
Instructions for 6 servings of a Low FODMAP Pumpkin soup:
Peel the pumpkin as well as carrots, parsnip and potato.
Chop all of the vegetables.
Put all vegetables in a pot in a following order: carrots and parsnip first, then potato and pumpkin, because they cook quicker.
Simmer the vegetables in a large pot with water, spices, thyme and nutmeg, for 30-45 minutes until all of the vegetables are tender.
Blend with a hand blender until desired consistency. Hand blender in a way are better then large liquidisers – blenders, because are much easier to clean and you just blend the soup in the pot that it already is, so no extra washing up.
Add milk and blend or mix again. I like it smooth.
Serve the Low FODMAP Pumpkin soup with fresh parsley on top or, if you like, with a Low FODMAP, gluten free homemade bread croutons.
Nutritional Facts for 1 serving:
26.7 g Carbs
3.6 g Protein
0.8 g Fat
For more low FODMAP soup recipes, please go to: Soup recipes