Looking for a savoury lunch idea? Grab your favourite book and cozy up with this easy low FODMAP pumpkin soup!
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If you're looking for a quick and easy lunch you can savour, this pumpkin soup is for you! Made with fresh sage simmered in butter, caramelized leeks and pumpkin puree, this pumpkin soup is like autumn in a bowl. Seriously, my mouth is watering just describing it to you!
I have to warn you, though. Once you taste this recipe, you may not be able to stop. Just so you know, the first time I tried this soup, I'm pretty sure I ate at least three servings in a row. In the dead of summer. Right out of the pot. It was probably four servings, honestly. < – Don't do this! It was way too much pumpkin in one sitting and I 95% regretted it! Maybe 90%…
The moral of the story is, if pumpkin is your jam, this may be the best soup you eat all year! Heads up, this is one of the recipes in my low FODMAP soup ebook! This book is packed with fantastic recipes like cream of mushroom soup, Thai noodle soup, and a French onion soup recipe that's so good you'll worry it's not low FODMAP (it is though, promise!).
Keep it FODMAP friendly
Warm up your insides with this simple low FODMAP pumpkin soup! Check out the notes below for tips on keeping this recipe low FODMAP.
First up, pumpkin. According to Monash University, pumpkin puree is low FODMAP in servings of 1/3 cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs fructan and GOS.
We'll be using 1 3/4 cups of pumpkin total. This works out to 70 g per serving, which is within the recommended range.
Next up, leeks. Monash has determined the green part of a leek is low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) are high in the FODMAP mannitol.
Our recipe uses 1 cup of leeks, which works out to 12.5 g per serving. This is well within the recommended range.
We'll also be using flour. If you're in the elimination phase, you'll need to use gluten-free flour. Just make sure to check the label for other sneaky FODMAPs like amaranth flour, coconut flour, or inulin, etc.
Remember, unless you have celiac disease, you're trying to manage the FODMAP fructan in wheat, not gluten itself.
Next up, vegetable broth. Finding a low FODMAP vegetable broth can be tricky since most pre-packaged brands rely on garlic and onion, as well as other high FODMAP ingredients like celery. If you can't find a low FODMAP option at your local store, you can grab a Monash certified vegetable broth from Fody Foods Co.
Last but not least, chives. According to the Monash app, chives don't have any detectable FODMAPs. So you can add a few extra without adding anything yo your FODMAP load.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one serving of this tasty soup! If you want more information on FODMAP stacking and how to avoid it, check out my full article here.
Lactose = 0
Fructan = 1
GOS = 1
Polyol = 0.2 (Mannitol)
Looking for a savoury lunch idea? This easy low FODMAP pumpkin soup will keep you warm all winter long!
- 2 tbsp unsalted butter
- 3 fresh sage leaves
- 1 cup leeks
- 1 tbsp low FODMAP flour
- 3 cups low FODMAP vegetable stock, divided
- 1 + 3/4 cups pumpkin puree
- 1/4 tsp salt
- pinch freshly ground pepper
- 2 tbsp fresh chives
- Melt the butter in a large saucepan over medium-high heat. Add the sage leaves and leeks and let them cook for 6-8 minutes, stirring ocassionally.
- In a small bowl, whisk the flour together with 1/4 cup of vegetable stock. The add the flour mixture, the remaining vegetable stock, pumpkin, salt, and pepper to the pot.
- Bring the soup to a boil, then reduce the heat and let the soup simmer for 5 minutes. Stir the soup ocassionally so the pumpkin doesn't stick to the bottom of the pot.
- Blend the ingredients together in a heat-proof blender or with an imerssion blender. Tip with fresh chives and serve.
Recommended low FODMAP serving – 3/4 cup per sitting.
- Category: Lunch, Appetizer
- Cuisine: American
- Serving Size: 3/4 cup
- Calories: 110
- Sugar: 4
- Sodium: 486
- Fat: 6
- Saturated Fat: 3
- Unsaturated Fat: 1
- Trans Fat: 0
- Carbohydrates: 12
- Fiber: 4
- Protein: 4
- Cholesterol: 10
Keywords: pumpkin soup, pumpkin soup with sage,
Add a pop of fall-inspired flavour to your lunch table with this savoury low FODMAP pumpkin soup! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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- Low FODMAP leek and potato soup Looking for an easy lunch you can eat on-the-go? Grab your thermos, friend! This low FODMAP leek and potato soup is the perfect sidekick for a cold winter day.