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Low FODMAP spiced pumpkin soup

spiced pumpkin soup

I love pumpkin in any form and considering that it is a low FODMAP vegetable, I am more than happy to eat it often. This Low FODMAP spiced pumpkin soup idea is a simple variation of my Low FODMAP pumpkin soup, that I was making a lot but just needed some tweaks to make it a bit different and to change flavours.

It is still very easy to make and it can be served with a Low FODMAP, gluten free bread croutons on top or a garnish made with fresh herbs. Here I topped it with a little bit of a lactose free milk.



spiced pumpkin soup
spiced pumpkin soup



Ingredients for a 2 servings of a Low FODMAP spiced pumpkin soup:

340g pumpkin, Japanese Hokkaido

100g potato

40 g leek, green leaves only

20 g fresh ginger, grated

1 tsp. sunflower oil

water – just to fill the vegetables

120 ml Low FODMAP, lactose free milk of your choice

salt, black pepper to taste


spiced pumpkin soup
spiced pumpkin soup


Instructions for a 2 servings of a Low FODMAP spiced pumpkin soup:

1. Place a medium pot on a medium heat. 

2. Measure 1 tbsp. of sunflower oil and place it in a warm pot.

3. Finely chop the green leaves of the leek and put it in a pot with oil. Fry it until leeks become soft.

4. Peel and chop the pumpkin, potatoes. Place them in a pot with leeks and move to mix.

5. Peel and grate the ginger, add it to the pot.

6. Add water, just enough to cover all vegetables.

7. Simmer for about 30 minutes, covered, until all of the vegetables are soft.

8. Season with salt and pepper.

9. Blend with a hand blender. Add a Low FODMAP milk of your choice, for example a cow’s lactose free milk and blend again. Serve with a choice of garnish.



Nutritional Facts for 1 serving:

234 kcal

25.8 g Carbs

3.1 g Protein

13.2 g Fat



For more Low FODMAP recipes for soups, please go to: Soup recipes




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