Description
Fancy a nice soup? Try this low FODMAP pumpkin tomato soup! Only 5 ingredients. Gluten-free, lactose-free and vegan
Ingredients
Scale
- 1 kilo (35 oz) pumpkin, in cubes*
- 4 medium roma tomatoes**
- 2 tbsp tomato paste
- 1 liter (4 cups) low FODMAP stock
- 1 tsp ground paprika
- Pepper and salt
- Optional: some lactose-free crème fraîche or a plant-based cream, such as Oatly oat cuisine
Instructions
- Remove the skin of the tomatoes. I do this by cutting a cross in the bottom of each tomato and putting them into boiled water for a few minutes. After that you can peel the skin off easily.
- Cut the pumpkin into cubes and the tomatoes too.
- Heat some oil in a large pan and add the pumpkin, tomato and tomato paste. Fry for 2 minutes.
- Add the stock and bring to a boil. Leave to simmer for 20-25 minutes until the pumpkin has completely softened.
- Use an immersion blender to puree the soup. Taste and season with pepper, salt and 1 tsp of ground paprika.
- Serve with a spoonful of lactose-free crème fraîche or a splash of plant-based cream.
Notes
*The only pumpkin that has been tested and is low FODMAP in large amounts is the kabocha pumpkin (Google it to see how it looks). If you are still in the elimination or reintroduction phase, you can best use this pumpkin. I used the orange hokkaido pumpkin for this recipe, you see this pumpkin a lot in Dutch supermarkets.
** Tomatoes have been retested in 2022 and are now limited low FODMAP.
Roma tomatoes are low FODMAP in a larger amount than normal tomatoes so I advise to use roma tomatoes. If you know you tolerate fructose well, you can also use normal tomatoes.
- Prep Time: 15 min
- Cook Time: 25 min
- Category: Soup
- Method: Boiling
- Cuisine: International
Nutrition
- Serving Size: 1 serving (1/4 of the recipe)
- Calories: 99
- Fat: 22
- Carbohydrates: 14
- Fiber: 1
- Protein: 5
