FODMAP friendly pumpkin soup

- Serves 4

- FODMAP friendly and vegan!

Pumpkin soup is my favourite Winter warmer! This recipe is super easy and best of all, it won't hurt your FODMAP sensitive tummy!


  • 1 KG Kent pumpkin, peeled and chopped into large cubes

  • 1 large potato, roughly chopped

  • 4 tablespoons of garlic infused olive oil

  • 1 lt of Massel vegetable stock

  • 1 tsp of ground nutmeg

  • 1/2 tsp ground cardamom

  • 1 tsp of salt

  • a good pinch of pepper

  • 1 handful of fresh coriander, roughly chopped

  • 125ml or 1/2 cup of cocounut cream

  • a handful of pepitas (pumpkin seeds) to garnish


  1. Heat garlic oil in a large pot. Once hot, add pumpkin, potato and stock.

  2. Add 1/2 tsp of nutmeg and 1/2 tsp of cardamom.

  3. Bring pot to the boil and then simmer on low heat for 25 minutes.

  4. After 25 minutes, stir in salt, pepper and another 1/2 tsp of nutmeg.

  5. Let the soup cool for 10 minutes. Add half of the fresh coriander and purree with a hand/stick blender (this might be easier to do in 2 batches out of the pot).

  6. Return the pot to the stove on low heat. Stir in the coconut cream and cook for 2 minutes.

  7. Serve in bowls garnished with fresh coriander and pepitas. A bit of crusty bread to mop it all up at the end doesn't hurt either.