Pumpkin & chickpea soup
Do you roast your pumpkin or boil it first? What about adding other veggies like potato, sweet potato or carrot? And what about garlic, cumin or other spices?
Here’s a gut-friendly pumpkin soup that’s rich, creamy and sure to warm you up. It uses low fodmap ingredients such as Japanese pumpkin and San Elk vegetable stock - delicious!
INGREDIENTS
1kg pumpkin, Japanese/Kabocha (eat freely on the low fodmap diet). Butternut pumpkin is unsuitable for this recipe becase it contains oligos-GOS and mannitol.
4 cups low fodmap vegetable. We used certified low fodmap vegetable stock from San Elk. It’s also gluten-free.
2 tablespoons garlic infused olive oil
2 x spring onions, greens only
1 tbsp cumin, ground
1 tbsp Dijon mustard (low fodmap serving size is 1 tbsp or 23g)
1 tbsp maple syrup (low fodmap serving size is 2 tbsp or 50g)
168g canned chickpeas, drained and rinsed thoroughly. Low fodmap serving size is ¼ cup or 42g per meal)
½ cup basil, chopped
METHOD
Preheat oven to 180. Cut the pumpkin into large wedges and bake for 40 minutes or until soft. Add to a food processor with 1.5 cups of stock.
Heat oil in a saucepan, add spring onions and cumin for 2 minutes until sizzling. Add the mustard and maple syrup, along with the pumpkin puree. Simmer for 5 minutes. Don’t have the heat too high or it will spit and make a mess!
Stir through the chickpeas and basil. Heat through. Season with cracked black pepper.
Serve with crunchy sourdough bread or gluten-free bread if coeliac.