In the past few years, pumpkin has become one of my favorite vegetables. Pumpkin spiced muffins, pumpkin spice banana oat cookies, pumpkin bread, and pumpkin energy balls. Name it and I have probably tried it.

Years ago, I only knew pumpkin from pumpkin soup because that was one of the only things that we used to make with pumpkin.

I didn’t eat this classic for a while and therefore I decided to make it again. I made a delicious low FODMAP roasted pumpkin soup.

This pumpkin soup tastes a little bit different than a normal pumpkin soup because you roast the pieces of pumpkin in the oven before you put them into the soup.

The result is a very creamy soup. Very tasty and healthy. Perfect as a starter or for a warm lunch.

How to make low FODMAP roasted pumpkin soup

This roasted pumpkin soup is very easy to make. You only need pumpkin, some low FODMAP stock, a handful of spices and optionally some coconut milk and fresh parsley for serving.

The pumpkin is roasted in the oven before being added to this pumpkin soup, which makes it extra creamy.

This gives the pumpkin soup even more flavor. You can also skip this step and just dice the pumpkin and put the pumpkin in raw. Then the soup will need a little longer to cook. And it will have a slightly different flavor.

What pumpkin is low FODMAP?

Unfortunately, Monash University has recently changed the serving sizes for pumpkins. Kabocha pumpkin or Japanese pumpkin was listed as unlimited low FODMAP before, but now you can eat it up to about 150 grams per serving.

But this is still the kind of pumpkin that you can eat in the largest quantity. So I advise using kabocha pumpkin if you are still in the elimination phase of the diet.

If you want to use another kind of pumpkin that has not been tested by Monash University, I would advise testing for yourself if you can tolerate this type of pumpkin.

You can read all about pumpkins and FODMAP diet in this blog about different types of pumpkin and their serving sizes.

How to serve low FODMAP pumpkin soup?

I love serving my low FODMAP pumpkin soup with a splash of coconut milk for some extra creaminess and some fresh parsley.

Even without the coconut milk the soup is super creamy though, because of the roasted pumpkin.

It is also tasty to serve the soup with some fresh basil and a splash of lemon juice.

On the side, I like to serve some warm or toasted sourdough spelt bread with butter. Yum!

Low FODMAP roasted pumpkin soup

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• Author: Karlijn
• Total Time: 50 min
• Servings: 4 1x
• Diet: Vegan

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Description

A delicious and healthy low FODMAP roasted pumpkin soup. With only a handful of ingredients and some spices. Gluten-free, dairy-free, and vegan.

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Ingredients

Scale 1x2x3x

• 1 kabocha or Japanese pumpkin*
• 2 stock cubes (check the ingredient list to make sure they are low FODMAP)
• 1 liter (4 cups) of water
• 1 tsp smoked paprika powder
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• Optional: some coconut milk for serving
• Optional: some fresh parsley for serving

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Instructions

1. Pre-heat the oven to 200 degrees Celsius (390 F)
2. Wash the pumpkin, cut it in half, and spoon out the seeds and threads.
3. Brush the inside of the pumpkin with a little olive oil. Place the pumpkin halves with the cut side down on a baking sheet lined with baking paper.
4. Bake the pumpkin in the oven for 30 minutes. Check after half an hour whether the pumpkin is soft enough. Prick it with a fork to check this.
5. Remove the pumpkin from the oven and let it cool down. Scoop the flesh out of the pumpkin.
6. Pour the water and the stock cubes into a large pan. Put the pan on the stove.
7. Add the pumpkin and let the soup simmer for 10 minutes. This does not have to be very long, because the pumpkin is already soft from baking in the oven.
8. Puree the pumpkin cubes with a hand blender until smooth.
9. Season with paprika powder and cayenne pepper. Taste and add some salt to taste.
10. Divide the soup over four bowls. Add a dash of coconut milk and some fresh parsley for garnish.

Notes

*If you are still in the elimination phase, it is best to use kabocha pumpkin. This type of pumpkin is low FODMAP in a fairly large amount. Up to about 150 grams per person. If you use about 600 grams of pumpkin in the recipe, 1/4 portion of the recipe is low FODMAP. I also like to use the orange hokkaido pumpkin (we have that a lot here in the Netherlands) and I do not get any complaints from it myself. However, this pumpkin has not been tested. If you want to use a pumpkin type that has not been tested, it is best to test it yourself to see how you react to it. You can also always test the quantities yourself to see if you tolerate more.

• Prep Time: 30 min
• Cook Time: 20 min
• Category: Soup
• Method: Boiling
• Cuisine: International