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overhead image of Vegan Low FODMAP summer Squash Soup with coconut milk swirled in; white bowl and silver spoon on grey speckled quartz surface

Low FODMAP Summer Squash Soup

Soup can be for any season and our Low FODMAP Summer Squash Soup with Coconut showcases no FODMAP pattypan squash, coconut milk and spices like turmeric and coriander. Yukon gold potatoes add body, flavor and boost the color, along with no FODMAP carrots.

Course: Dinner & Lunch, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 4 Servings
Calories: 292 kcal
Author: Dédé Wilson

Ingredients:

  • 3 tablespoons Garlic-Infused Oil, made with vegetable oil or olive oil, or purchased equivalent
  • 1 cup (64 g) finely chopped scallions, green parts only
  • 4 cups (600 g) chopped trimmed patty pan squash
  • 4 medium Yukon gold potatoes, peeled and chopped
  • 3 medium carrots, trimmed, peeled and chopped
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1 teaspoon paprika, plus extra for garnish
  • 1/4 teaspoon mustard powder
  • 1/4 teaspoon cinnamon
  • 4 1/2 cups (1 L) Low FODMAP Vegetable Broth
  • 3/4 cup (180 ml) canned whole coconut milk, at room temperature
  • Kosher salt
  • Freshly ground black pepper
  • Cilantro leaves

Preparation:

  1. Heat a large, heavy-bottomed pot over low-medium heat. Add the oil and the scallion greens and sauté until softened, but not browned. Add the squash, potatoes, carrots and all of the spices. Stir together and cook for a few minutes or until vegetables just begin to soften. Add the stock, cover, bring to a boil, then adjust heat and simmer for about 15 minutes or until all the vegetables are very tender.
  2. If you have an immersion blender, you can purée the soup right in the pot. Otherwise, transfer to blender and purée. Return soup to pot, if necessary. Taste and season with salt and pepper. Soup is ready to garnish and serve. Divide the hot soup into serving bowls, swirl in some coconut milk, garnish with cilantro leaves and a sprinkle of paprika. You can also refrigerate the puréed soup in an airtight container (before garnishing) for up to 4 days.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs.
  • Monash divides their testing into a few categories. Here are Monash’s statements:
  • Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
  • UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
  • Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
  • They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
  • FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.
  • There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing.
  • Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Pattypan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Summer Squash Soup
Amount Per Serving
Calories 292 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g5%
Cholesterol 9mg3%
Sodium 12mg1%
Potassium 749mg21%
Carbohydrates 43g14%
Fiber 5g20%
Sugar 4g4%
Protein 6g12%
Vitamin A 246IU5%
Vitamin C 33mg40%
Calcium 25mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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