Roasted Pumpkin Soup (low FODMAP)
15 Minutes prep • 60 Minutes cook • Low FODMAP • Vegetarian • Dairy-free • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 7
This low FODMAP pumpkin soup is easy to make, and delicious! It’s dairy-free and the coconut milk gives it a wonderful silky quality. This soup would be great with our perfect grilled cheese sandwich for a wonderful lunch or light dinner or a wonderful addition to your holiday feast. The leftovers taste even better the next day so, you can make it a day ahead to save time. Don’t worry about the onions and the garlic causing an IBS flare-up. They are just used to make the flavored oil and they get removed before any FODMAPs can escape, so this recipe really is low FODMAP!
Ingredients
5 tablespoons garlic-infused olive oil, divided
One 4-pound sugar pie pumpkin (or one large can of unsweetened pumpkin—see pro-tip)
1 medium yellow onion, quartered
4 large garlic cloves, peeled (don’t worry this really is low FODMAP!)
1/2 teaspoon Kosher salt*
1/2 teaspoon ground cinnamon*
1/2 teaspoon ground nutmeg*
1/8 teaspoon cloves*
Pinch of cayenne pepper* (optional)
Freshly ground black pepper*
3 cups low FODMAP chicken or vegetable broth (I like Gourmend Organic Chicken Broth - Use code IBSGC15 for a 15% discount)
1/2 cup full-fat coconut milk*, coconut cream*, or heavy cream
2 tablespoons maple syrup*
Salt and pepper to taste
Roasted and salted pepitas, or chopped fresh chives or parsley for serving
Directions
(1) Roast the pumpkin: Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment paper. Carefully cut the pumpkin in half and scoop out the seeds. Slice each pumpkin half in half again to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and put the quarters, cut side down, onto the prepared baking sheet. Roast for 35 minutes or longer, until the orange skin is easily pierced through with a fork. Set it aside to cool for a few minutes.
(2) Prepare your onion/garlic oil: Heat the remaining 4 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic, and salt to the pot. Stir to combine. Cook, stirring occasionally, for about 5 minutes then remove all garlic and onion pieces and bits from the oil.
(3) Chop the pumpkin: In the meantime, using the point of a sharp knife lift away the pumpkin skin and discard it. Chop the roasted pumpkin flesh into chunks.
(4) Prepare the soup: Heat the onion/garlic oil over medium-high heat again and put the roasted pumpkin chunks, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper in once the oil is hot again. Pour in the broth and stir to break up the pumpkin a bit. Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, to give the flavors time to meld.
(5) Blend the soup: Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from the heat and let it cool slightly. You can use an immersion blender to blend the soup in the pot or you can use a blender—working in batches. Transfer the puréed soup to a serving bowl and repeat the steps until all the soup is puréed and smooth.
(6) Finish: Taste and adjust salt and pepper if necessary (add more coconut milk to make it creamier/milder, add maple syrup to make it a little sweeter, and/or add salt to make the flavors pop a bit more).
Make-ahead note: At this point, you may transfer the soup to an airtight container and store it in the fridge for up to 4 days or freeze and reheat when ready to serve. This soup actually tastes better the second day so it’s a great make-ahead option.
(7) Plate and serve: Ladle into bowls. Sprinkle with roasted pepitas or fresh chives or parsley and a good grinding of fresh pepper and serve.
Pro Tip: This pumpkin soup recipe includes instructions on how to roast fresh pumpkin, for maximum pumpkin flavor. Canned pumpkin purée also works well, if you’re in a time crunch. Just add it in with the broth after you’ve created the garlic/onion oil.
Eat and enjoy every bite because you can!
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