Low FODMAP Recipe for Spicy Smoky Pumpkin Soup
We love pumpkin for its versatility – it works beautifully in sweet recipes, of course, such as pumpkin pie, blondies, granola and cheesecake, but we also love it in savory recipes such as our Pumpkin Cornbread and this low FODMAP recipe for silky smooth Spicy Smoky Pumpkin Soup.
All together these low FODMAP recipes show how versatile pumpkin is – after all it is really a winter squash!
Used Canned Pumpkin
You can read much more about Pumpkin in our Explore an Ingredient article, and you will see why we are big fans of canned pumpkin for many reasons. It is consistent in texture, which means your recipe will come out the same every time, and it is obviously easy to open a can!
And, you can find brands, such as Libby’s, which we recommend, that literally have ONE ingredient! Pumpkin! This is the cleanest label you are going to find.
Pumpkin is Low FODMAP
As you will read in our article, canned pumpkin is low FODMAP according to Monash in amounts of ⅓ cup (75 g). This recipe contains 425 g total, so please adhere to the serving size of 1 cup (240 ml) to start.
Sweet, Spicy & Smoky
You will notice that this recipe has a tiny bit of sugar and cinnamon, which you might expect in sweet pumpkin recipes, but it also has savory stock, either chicken or vegetable and cayenne and smoked paprika as well.
The balance is fabulous – and you can up or lower the cayenne amount to your liking and tolerance for spiciness.
Fancy it Up!
The swirl of lactose-free sour cream and the few toasted Pepitas that you see in the image are optional.
You Can Make This Vegan & Dairy-Free! And It is Still Crazy Creamy!
You can make this a vegan, dairy-free soup by using a total of 3 tablespoons of Garlic-Infused Oil (and no butter), just using water or the Vegetable Soup Base and not adding the half and half.
For another super-smooth vegetable soup, try our Cream of Tomato Soup with GRILLED CHEESE CROUTONS! or our Vegan No FODMAP Root Vegetable Soup.
Low FODMAP Spicy Smoky Pumpkin Soup
This low FODMAP soup is smooth, creamy and a little bit spicy! You CAN have pumpkin on the low FODMAP diet!
Low FODMAP Serving Size Info: Makes about 6 cups (1.4 L); serving size 1 cup (240 ml)
Ingredients:
Soup:
- 2 tablespoons unsalted butter, cut into pieces
- 1 tablespoon Garlic-Infused Oil, made with olive oil, or purchased equivalent
- 3/4 cup chopped scallions, green parts only
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/8 teaspoon cayenne or to taste
- 3 cups (720 ml) water
- 2 teaspoons Fody Chicken Soup Base or Vegetable Soup Base
- 1, 15- ounce (425 g) can pure pumpkin, such as Libby’s
- 1 tablespoon firmly packed light brown sugar
- 1 teaspoon kosher salt
- 3/4 cup (180 ml) lactose-free half and half, optional, and more as needed
- Freshly ground black pepper
Optional Toppings:
- Lactose-free sour cream, optional
- Toasted Pepitas, optional
Preparation:
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Heat medium sized pot over low-medium heat, add butter and oil and cook until melted. Add scallions and sauté a few minutes, stirring often until soft. Add smoked paprika, cinnamon, nutmeg, and ⅛ teaspoon cayenne and cook 15 seconds more.
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Add water and soup base and whisk together well. Alternatively you can use 3 cups (720 ml) of either our Low FODMAP Chicken Stock or Vegebtable Broth. Then whisk in canned pumpkin, brown sugar and salt. Bring to a simmer and cook for about 10 minutes, whisking occasionally. Cool slightly, add half and half, if using and then purée in blender until super smooth. Taste, add pepper and adjust salt, if desired. Soup is ready to serve; reheat if needed. You can thin it down a little more, if you like, with water, more half-and half or chicken or vegetable stock. If you want to make it a bit fancy, stir together a little lactose-free sour cream and drizzle on top an/or sprinkle on a few toasted pepitas. Soup can also be cooled and then refrigerated in an airtight container for up to 4 days.
Notes:
Tip
- If you have an immersion blender, you could purée the soup right in the pot. Take care either way you blend it for splashes!
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
How do you think coconut milk would be instead of half-and-half? Thanks.
It would “work” but I think it would change the flavor overall and that there would be a pronounced coconut flavor. Also the FODMAP load will change. Do not use more than 1/4 cup (60 ml) of coconut milk per serving. I would use “light” or “lite” coconut milk.
I make this often, following the recipe, subbing roasted Kabocha squash for the canned pumpkin when I’m in the mood to roast squash. It is really delicious and a favorite here.
Thank you for letting us know! We love the rich color and flavor of kabocha – and its No FODMAP profile! I haven’t made this in a while…you have inspired me.
This was delicious! Definitely a keeper. I topped with 2% Greek yogurt and pepitas. Great lunch on a rainy Sunday and bonus leftovers for lunch this week.
MMMmm, a little tang! Nice change. The last time I made this I told myself to make double next time so I would have leftovers. Lucky you!
I made this soup last night and it was delicious! I followed the recipe except that I didn’t have paprika so I used ginger in place of that. Also, I added a few fennel seeds to the butter/oil combo. The 1/2 and 1/2 I used is by “Ripple” and it was so yummy. I did not have brown sugar but I had Lakanto (Keto) golden which I used in place of.
I garnished with a few crispy sage leaves. I love this soup!
So happy your tweaks worked for you! Always remember that any changes to our low FODMAP recipes mean you have to recalculate the FODMAP load. Sounds like you did just fine with them. Excellent!