Description
Fancy a nice soup? Try this low FODMAP pumpkin tomato soup! Only 5 ingredients. Gluten-free, lactose-free and vegan
Ingredients
Units
Scale
- 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
Instructions
- 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.
- 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 the spices 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 add some extra salt or pepper if needed.
- 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
