Creamy Low FODMAP Pumpkin Soup

11 65 349
Ingredients Minutes Calories
Prep Cook Servings
15 min 50 min 4
Creamy Low FODMAP Pumpkin Soup
Health Highlights
A thick and creamy soup packed full of flavor. Perfect for a light warming lunch!

Ingredients


500 gm Kabocha squash (or buttercup squash; weigh after peeling & removing the seeds)
400 gm Potato (peeled)
2 tbsp Extra virgin olive oil, garlic-infused
1/2 tsp Paprika, smoked
1/2 tsp Cumin (ground)
1/2 tsp Coriander, ground
1 pinch Salt and pepper
1/2 cup Leek (green leaves only; finely sliced)
2 tbsp Butter, vegan (or dairy free spread 2 tbsp)
1/4 cup Coconut cream (or coconut cream 4 tbsp (for serving))
4 small slice Sourdough bread (or other low FODMAP bread)

Instructions


  1. Preheat the oven to 180ºC (355ºF). Line a roasting tray with parchment paper.
  2. Prepare the vegetables: Peel and de-seed the squash, then cut it into chunks. Peel and chop the potato into chunks as well.
  3. Place the chopped vegetables in a large bowl. Drizzle with garlic-infused oil and sprinkle with smoked paprika, cumin, and coriander. Season with salt and pepper, then toss well to coat evenly.
  4. Spread the vegetables in a single layer on the prepared roasting tray. Roast for 20–25 minutes, setting a timer.
  5. While the vegetables roast, finely slice the green leek leaves.
  6. When the timer goes off, check if the vegetables are tender and slightly golden. Once ready, remove them from the oven and set aside.
  7. Cook the soup: In a large saucepan over medium-low heat, melt the vegan butter. Add the leek leaves and sauté for 1–2 minutes, stirring occasionally until soft and fragrant.
  8. Add the roasted vegetables to the saucepan and pour in the stock. Increase the heat to medium-high and bring to a boil. Reduce to a simmer and cook for 10 minutes.
  9. Turn off the heat and let the soup cool slightly. Then, blend until smooth using a stick or immersion blender. Taste and adjust seasoning with salt and pepper if needed. Serve in 1.5 cup servings and enjoy with a slice of sourdough bread or other low FODMAP bread.

Notes:

Storage:

  • Keeps for four days in the fridge.
  • Freezes well for up to three months.

Nutrition Facts

Per Portion

Calories 349
Calories from fat 163
Calories from saturated fat 86
Total Fat 18.2 g
Saturated Fat 9.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 5.3 g
Cholesterol 0
Sodium 189 mg
Potassium 1040 mg
Total Carbohydrate 42 g
Dietary Fiber 5.3 g
Sugars 7.0 g
Protein 7.4 g

Dietary servings

Per Portion


Grain 0.9
Vegetables 3.5

Energy sources


Pygal45%466.55319503687934180.556768751144347%300.3163068263766231.750123023084438%356.8666603033979110.3542021451648645%47%8%CarbohydratesFatProtein

Meal Type(s)





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