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 1/8 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!