Low FODMAP Pumpkin noodle soup
I love noodles and curries and in the autumn and winter months, I also love eating a warm soup now and then. In this recipe, I combine all of these together.
A soup with pumpkin, a delicious spices mix and noodles. This combination makes a creamy noodle soup with a lot of spices. One bowl of soup is filling enough for a light dinner!
I made my own spice mix, an improvised version of the spice mix that I made for the chicken tikka masala recipe on my blog. If you want you can double or triple the ingredients for the spice mix and freeze a part of it for later use.
Low FODMAP Pumpkin noodle soup
- Total Time: 40 min
- Servings: 3 1x
- Diet: Gluten Free
Description
A low FODMAP pumpkin noodle soup with a homemade spice paste, coconut milk and oyster mushrooms. Low FODMAP, gluten-free, lactose-free and vegan.
Ingredients
For the spices mix
- 2 tbsp tandoori spices (make sure no low FODMAP ingredients have been added. The mix that I used contained: paprika, cilantro, salt, cumin, pepper, ginger, chilli, cinnamon and laurel)
- 1/2 tbsp fresh ginger
- 1/2 tsp turmeric
- 1/2 tsp ground cloves
- 1/4 tsp cayenne pepper
- A small handful of fresh cilantro
- A splash of lemon juice
- One stalk of spring onion
For the soup
- 200 ml (6.7 oz) coconut milk
- 750 ml (3.2 cups) stock (use a low FODMAP stock cube)
- 400 g (14.1) oz pumpkin in cubes
- 1 tsp fish sauce (leave this out to make the recipe vegan)
- 150 g (5.3 oz) oyster mushrooms
- 1 tbsp brown sugar
- 150 g (5.3 oz) gluten-free noodles
- Fresh basil
- Unsalted peanuts
Instructions
This recipe is based on this recipe by My Food Story
- Cut the ginger, cilantro and spring onion into very small pieces. Put those together with all the spices and a splash of lemon juice in a bowl. Make this into a paste using a hand blender.
- Boil the pumpkin cubes in a pan with boiling water for 10 minutes. Drain them well and use a hand mixer to make a pumpkin puree.
- Heat some oil in a soup pan and add the spice paste. Fry this for two minutes while you stir now and then. Add the pumpkin puree, fish sauce and 600 ml stock.
- Scrub the oyster mushrooms clean, cut them into pieces and add them together with the sugar and a pinch of salt to the soup.
- Bring the soup to a boil and leave to boil for about 10 minutes.
- Boil the noodles according to the instruction on the package. Drain them and rinse them with cold water, so they don’t stick.
- Add, after 10 minutes of cooking, the rest of the stock and the coconut milk. Leave the soup to boil for another 5 minutes.
- Add some fresh basil and the noodles to the soup and stir together. Turn off the heat and leave the soup to rest for 5 minutes with the lid on the pan.
- Serve the soup with some extra basil and chopped peanuts.
- Prep Time: 40 min
- Category: Soup
- Method: Boiling
- Cuisine: International
Keywords: soup, noodles, pumpkin, FODMAP, glutenfree
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
11 Comments
I think the printable instructions are missing some ingredients.
You’re right! Thank you for letting me know
Ist’s freaking tasty! We love ist, thank you very much for sharing!
★★★★★
You’re welcome! So happy to hear that 🙂
If you use canned pumpkin, how much would you need?
I find that hard to say, as we don’t have canned pumpkin here in the Netherlands, so I have never tried using that for this recipe. I would say an equal amount, so 400 gram of canned pumpkin (14 oz)
I made this recipe yesterday and it is soooo delicious! Definitely will be making it a lot over the winter xx Thank you for the recipe!
You don’t list instructions on making the tandoori spice mix. You list the ingredients: paprika, cilantro, salt, cumin, pepper, ginger, chilli, cinnamon and laurel. But what are the measurements? Are they all equal parts?
Hi Tahnee, no this was a bought spices mix that I used. It was a tandoori spices mix that I bought in the store.
As far as I know are mushrooms high fodmap vegetables!?!
Normal mushrooms are indeed. But canned button mushrooms and oyster mushrooms are low FODMAP. You can find more information about this in the Monash University FODMAP app.