Low FODMAP pumpkin tomato soup

The ingredients of the pumpkin tomato soup

Pumpkin soup usually has quite a sweet flavor. That is very tasty, but I also love hearty soups. By adding tomato to the pumpkin soup, the soup gets a nice, hearty flavour.

The tomato really supplements the flavour of the pumpkin, and it makes a delicious soup!

The ingredients of this low FODMAP pumpkin tomato soup are straightforward: 

• Pumpkin: one of the few pumpkins that has been tested and is low FODMAP in quite a good quantity is the kabocha or Japanese pumpkin (Google it to see how it looks). If you are still in the elimination or reintroduction phase, you can best use this pumpkin.
  
• Tomato and tomato paste: tomatoes have been retested in 2022 and are now low FODMAP in limited quantities as well. Truss tomatoes (tomatoes on the vine) are low FODMAP in a serving of 69 grams or 1/2 medium tomato.
  
• Stock: use low FODMAP stock powder, such as the vegetable soup base from Fody Foods.
  
• Lactose-free cream or a plant-based cream: this is optional, but I think this is a delicious topping for the soup. I love a little bit of cream in a soup. You can use lactose-free cream or a plant-based cream.

How to make the pumpkin tomato soup

Making this soup is super simple:

1. Peel the tomatoes (you can also use whole tomatoes, if you don’t mind some peels in your soup).
2. Cut the pumpkin and the tomatoes into pieces. Add olive oil to a large pan and fry the pumpkin, tomato, and tomato paste for a few minutes.
3. Add the stock and spices, and let the soup simmer for 20-25 minutes until the pumpkin is soft.
4. Blend the soup with an immersion blender. Taste the soup and add some extra pepper or salt if necessary.
5. Serve the low FODMAP pumpkin tomato soup with lactose-free cream and fresh basil.

More pumpkin or soup recipes? 

Are you looking for more soup recipes, recipes with pumpkin, or both? Then take a look at the recipes below:

• Roasted pumpkin soup
• Spicy pumpkin noodle soup
• Pumpkin sweet potato soup
• 12 low FODMAP soups
• 10x recipes with pumpkin

Low FODMAP pumpkin tomato soup

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• Author: Karlijn
• Total Time: 40 min
• Yield: 4 1x
• Diet: Vegan

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Description

Fancy a nice soup? Try this low FODMAP pumpkin tomato soup! Only 5 ingredients. Gluten-free, lactose-free and vegan

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Ingredients

Units MUS Scale 1x2x3x

• 400 g pumpkin (14.1 oz), in cubes*
• 4 medium roma tomatoes (300 g/10.6 oz)*
• 2 tbsp tomato paste
• 1 liter (4 cups) low FODMAP stock (I use FODY’s vegetable soup base)
• 1 tsp ground paprika
• 1/2 tsp black pepper
• 1/2 tsp salt
• Lactose-free cream or a plant-based cream for serving
• Fresh basil for serving

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Instructions

1. Remove the skin of the tomatoes. I do this by cutting a cross in the bottom of each tomato and putting them into hot water for a few minutes. After that, you can peel the skin off easily. If you don’t mind tomato peels in your soup, you can also add the entire tomatoes. 
2. Cut the pumpkin into cubes and the tomatoes too.
3. Heat some oil in a large pan and add the pumpkin, tomato, and tomato paste. Fry for 2 minutes.
4. Add the stock and the spices bring to a boil. Leave to simmer for 20-25 minutes until the pumpkin has completely softened.
5. Use an immersion blender to puree the soup. Taste and add some extra salt or pepper if needed. 
6. Serve with some lactose-free cream and fresh basil.

Notes

*Pumpkin and tomato are both low FODMAP in limited servings. Therefore, you have to watch your serving size of this soup if you are still in the elimination phase of the FODMAP diet. This recipe makes 6 medium servings, 1 serving is low FODMAP. 

• Prep Time: 15 min
• Cook Time: 25 min
• Category: Soup
• Method: Boiling
• Cuisine: International

Nutrition

• Serving Size: 1 serving (1/6 of the recipe)
• Calories: 66
• Fat: 1
• Carbohydrates: 9
• Fiber: 1
• Protein: 3