Low FODMAP Pumpkin Soup

two bowls of pumpkin soup topped with pepitas and swirls of coconut milk.

5 from 4 votes

A beautiful, flavorful, creamy soup filled with all the flavors of the fall season.

Prep Time: 15

Cook Time: 4

Roasting Vegetables: 45

Total Time: 5

Servings: Servings

Author: Venessa Mandelkow

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Equipment

Ingredients

2-3 pounds kabocha squash, about 3 cups (Note 1)
3 large carrots
2 large sweet potatoes
2 tablespoons garlic infused olive oil (Note 2)
½ teaspoon ground black pepper divided
2 ½ teaspoons kosher salt divided
1 teaspoon ground cinnamon
½ teaspoon pumpkin pie spice mix
½ teaspoon ground ginger
1 teaspoon ground coriander
¼ teaspoon turmeric
1 teaspoon cumin
1 bay leaf
½ cup unsweetened almond milk (Note 3)
1 13.5 ounces canned unsweetened coconut milk
3-4 cups vegetable broth

Instructions

Preheat the oven to 400 degrees F.
Carefully slice the kabocha squash in half with a sharp knife on a cutting board. Remove the stem. With a spoon, scrape out the pumpkin seeds and discard them.
Cover a baking sheet with parchment paper. With the squash facing up, drizzle the garlic-infused olive oil over the kabocha squash. Next, sprinkle salt and pepper. Roast in a 400 degree F oven for 45-60 minutes or until fork tender.
Next, peel the carrots and sweet potatoes. Dice both into similar-sized pieces. Place the diced pieces on a parchment-covered baking sheet. Drizzle garlic infused olive oil over the sweet potatoes and carrots. Sprinkle salt and pepper. Roast in a 400 degree F oven for 30 minutes.
Remove the roasted vegetables from the oven. At this point, you can set the roasted vegetables aside in an airtight container until you are ready to make the soup or proceed to make the soup.
In a six-quart slow cooker, add 3 cups of vegetable broth and the spices. Next, add the roasted vegetables. Set the slow cooker temperature to low for 6-8 hours or high for 3-4 hours.
Remove the bay leaf. Use an immersion blender to puree the pumpkin soup until smooth. Be careful, the soup is very hot. If you do not have an immersion blender, use your blender to puree it in batches.
Next, add the coconut milk and almond milk. Stir and add in the other half of the salt and pepper. Taste and adjust the salt and pepper level. If the soup is too thick, add additional vegetable stock to thin and stir.
Pour soup into a bowl and top with additional toppings if desired. Serve immediately.

Notes

Note 1: If kabocha squash is out of season or cannot be found, use 3 cups of canned pumpkin puree.

Note 2: If garlic is tolerated, smash two peeled garlic cloves and roast alongside the sweet potatoes.

Note 3: Also, lactose free milk or regular milk can be used. Even more unsweetened coconut milk will work!

Low FODMAP Notes:

Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results.

Nutrition Information

Serving: 1 ServingCalories: 246kcalCarbohydrates: 37gProtein: 5gFat: 10gSugar: 19g

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