thai pumpkin noodle soup in a bowl with a spoon in it

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.

Two bowls of low FODMAP pumpkin noodle soup with peanuts photographed from above
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Low FODMAP Pumpkin noodle soup

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5 from 1 review

  • Author: Karlijn
  • Total Time: 40 min
  • Servings: 3 1x
  • Diet: Gluten Free


A low FODMAP pumpkin noodle soup with a homemade spice paste, coconut milk and oyster mushrooms. Low FODMAP, gluten-free, lactose-free and vegan.



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


This recipe is based on this recipe by My Food Story

  1. 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.
  2. 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.
  3. 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.
  4. Scrub the oyster mushrooms clean, cut them into pieces and add them together with the sugar and a pinch of salt to the soup.
  5. Bring the soup to a boil and leave to boil for about 10 minutes.
  6. Boil the noodles according to the instruction on the package. Drain them and rinse them with cold water, so they don’t stick.
  7. Add, after 10 minutes of cooking, the rest of the stock and the coconut milk. Leave the soup to boil for another 5 minutes.
  8. 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.
  9. Serve the soup with some extra basil and chopped peanuts.
  • Prep Time: 40 min
  • Category: Soup
  • Method: Boiling
  • Cuisine: International

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. 

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