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.
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 2 servings of a Low FODMAP spiced pumpkin soup:
340g pumpkin, Japanese Hokkaido
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
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:
25.8 g Carbs
3.1 g Protein
13.2 g Fat
For more Low FODMAP recipes for soups, please go to: Soup recipes