Serves 4 • Total Time: 30 minutes • FODMAP rating: medium
This immune-boosting soup is delicious served with some sourdough bread and a salad!
Ingredients
2 cups (15 oz) cooked pumpkin
1 cup vegetable broth or water
1 cup canned light coconut milk
1 small onion, diced
1 large carrot, diced
1 tablespoon garlic, minced
1 teaspoon thyme
½ teaspoon salt
¼ teaspoon pepper
topping ideas:
Toasted pumpkin seeds or pepitas
Hemp seeds
green onions or scallions
Instructions
Water sauté diced onion, diced carrot and garlic on medium heat.
Stir in pumpkin, vegetable broth, coconut milk, thyme, salt and pepper.
Heat over medium heat for 5 minutes or until heated through.
Carefully transfer soup to a blender (or use an immersion blender) and purée until all ingredients are liquified. Taste and add additional salt and/or pepper.
Pour soup into 4 bowls and sprinkle with your favorite toppings.
*Don’t forget to preload on vegetables before you eat!
*FODMAP Swaps: Keep portion sizes of the soup to ½ cup or less and increase as tolerated; substitute garlic and onion for chives, greens of leeks and scallions or keep garlic and onion to under 1 tablespoon for the recipe and increase as tolerated. Check other swaps in the introduction and if sensitive to onion and garlic, use plain water instead of vegetable broth
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