Roasted Pumpkin and Zucchini Soup: Creamy and FODMAP-Friendly

This roasted pumpkin and zucchini soup is creamy and flavorful while staying low-FODMAP. Packed with roasted vegetables and warm spices, it’s a gentle, nourishing dish perfect for cooler days.

• Total Time: 45 minutes
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Servings: 4

Ingredients

1. 500 g pumpkin (peeled and diced)
2. 1 medium zucchini (sliced)
3. 1 tbsp olive oil
4. 1/2 tsp ground turmeric
5. 1/2 tsp ground cumin
6. 4 cups low-FODMAP vegetable broth
7. 1/2 cup coconut milk (optional, for creaminess)
8. Salt and black pepper to taste
9. Fresh parsley or chives (for garnish)
10. Pumpkin seeds (optional, for garnish)

Step-by-Step Instructions

1. Preheat Oven:
   Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. Roast the Vegetables:
   Place the pumpkin and zucchini on the baking sheet. Drizzle with olive oil, sprinkle with turmeric and cumin, and toss to coat. Roast for 25-30 minutes, or until tender and lightly caramelized.
3. Blend the Soup:
   In a large pot, combine the roasted vegetables with the vegetable broth. Use an immersion blender to blend until smooth. (Alternatively, transfer to a blender in batches.)
4. Add Creaminess (Optional):
   Stir in the coconut milk for a creamier texture. Heat gently over medium heat until warmed through. Season with salt and black pepper to taste.
5. Serve:
   Ladle the soup into bowls and garnish with fresh parsley, pumpkin seeds, and a drizzle of olive oil. Serve warm.

Nutritional Information (per serving)

• Calories: 150
• Protein: 2 g
• Fat: 8 g
• Carbohydrates: 18 g
• Fiber: 4 g
• Sugar: 6 g

Vitamins and Benefits

Contains:

• Beta-carotene (pumpkin): Supports eye health and immunity.
• Antioxidants (zucchini): Help reduce inflammation.

Benefits:
This soup is low in FODMAPs, gentle on the digestive system, and packed with nutrients for a comforting and healthy meal.

Pumpkins are technically fruits, as they develop from the flower of the plant and contain seeds!

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze in portions for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.

FAQ

Can I add other low-FODMAP vegetables?
“Yes, carrots or parsnips would complement the flavors well.”

What if I don’t have an immersion blender?
“Use a standard blender, blending the soup in small batches to avoid spills.”

Can I skip the coconut milk?
“Yes, the soup is delicious without it, but coconut milk adds a creamy texture.”