Pumpkin & Chickpea Soup

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!

The chickpeas are a good source of fibre as well as protein.

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.

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.