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FODMAP Free Curried Pumpkin Soup

FODMAP Free Pumpkin Soup with cilantro

FODMAP Free Curried Pumpkin Soup
Recipe type: Soups
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
Serves: 6
Celebrate Fall with this delicious and visually appealing soup. If you like curry, you will love this soup! Use vegetable stock for a vegan alternative.
  • ½ cup green onion, chopped (green part only)
  • 2 tablespoons olive oil
  • 1 tablespoon coconut flour *
  • 3¾ cups FODMAP Free chicken or vegetable broth
  • 2 cups roasted pumpkin **
  • 1 teaspoon fresh ginger, grated
  • ½ teaspoon curry powder
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • ⅛ teaspoon ground coriander
  • ⅛ teaspoon red pepper flakes
  • 1 cup unsweetened coconut cream ***
  • Cilantro
  • Sage Leaves
  • Spicy Pumpkin Seeds
  1. In a large saucepan, heat olive oil over medium high heat.
  2. Add green onion, ginger and sage leaves to hot olive oil and cook for 1-2 minutes on each side to release the flavor.
  3. Remove the crisp sage leaves and set aside to use as garnish on the finished soup.
  4. Remove pan from the heat; stir in flour until smooth.
  5. Gradually stir in the broth, stirring constantly to avoid getting lumps.
  6. Mash the roasted pumpkin and gently stir into the broth.
  7. Add curry powder, salt, pepper, coriander and red pepper flakes.
  8. Bring soup to a boil, reduce heat to simmer and cook for 5 minutes more.
  9. Slowly add coconut cream and cook for 2 minutes, stirring constantly.
  10. Serve immediately or refrigerate and reheat on low.
  11. Garnish with chopped cilantro and crisp sage leaves.
  12. Serve with Spicy Pumpkin Seeds
* Coconut flour does not make your dish taste like coconut.

** Replace the roasted pumpkin with a 15 ounce can of packed pumpkin. However, if you use canned, you'll miss out on making one of our pumpkin seed treats!

*** If you cannot tolerate coconut, puree ½ block of silken tofu (extra firm) and ½ cup plain rice milk.

NOTE: If you soup is lumpy, pour it into a blender and mix for a minute or two to smooth it out.



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  1. Jared

    At what point do you add the roasted pumpkin? With the broth?


      Mash the roasted pumpkin and gently stir it into the broth.

      Thank you for alerting me that I missed this step! :-) I have updated the recipe.

  2. amy

    According to the newest list, pumpkin isn’t allowed, right?


      There is some confusion around pumpkin, particularly because pumpkin in some Countries means butternut pumpkin in the USA. Monash University, the IBS Group, and Kate Scarlata (a FODMAP specialist and registered dietician) all claim pumpkin is low FODMAP. The best way to know for sure if it is one of your “triggers” is to try some during the elimination phase and see if you react. You should work closely with a dietician and your gastroenterologist to ensure you maintain a healthy balanced diet. Below are some links to sites (other than this one), that list pumpkin as OK to eat.

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