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Creamy Low FODMAP Pumpkin Soup

Soups are great for any occasion if you ask me and with so many soups to choose from you can have different once all year around. The good thing with soups is that the they can be very soothing for your tummy… if they contain the right ingredients. Some ingredients such as onion, garlic, celery can trigger digestive symptoms for some. This is why using stock can be a bit tricky. Although stock can be a great addition to a soup, it does often contain onion or garlic, which you may need to avoid if you have a sensitive gut. This pumpkin soup is great because it doesn’t require any stock and is very easy to make. 

Pumpkin is a highly nutrient-dense food. It is rich in vitamins and minerals but low in calories. Pumpkin is one of those vegetables I discovered when I started out on the low-FODMAP diet a few years ago. I didn’t use it much in my cooking perviously but now I add it to all sorts of dishes. It’s great in curries and soups and I find roasted pumpkin is really nice in salads or as a side dish. This creamy pumpkin soup is soothing for your tummy and loaded with some delicious topping it’s one delicious meal.


400ml coconut milk

500g pumpkin (chopped into chunks

2 carrots (grated)

6 spring onion (green part only)

2 tbsp garlic infused olive oil

1/2 a lemon

1/2 tsp salt

1/2 tsp pepper


1/2 carrot, grated

1 tbsp pumpkin seeds

A few mint leaves

Parmesan roasted chickpeas

Red cabbage


  1. Heat the oil in a saucepan over a medium heat
  2. Add the pumpkin, spring onion and carrot and cook for about 5 minutes
  3. Pour in the coconut milk and bring to a simmer
  4. Place the lid on the pan and leave to cook until the veg are soft (approximately. 30 minutes)
  5. Add the salt, pepper and juice of the lemon
  6. Remove from the heat and mix until smooth, using a hand blender 
  7. Pour the soup into a bowl and top with grated carrot,red cabbage, Parmesan roasted chickpeas, mint and pumpkin seeds