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Roasted Pumpkin Sage Soup (Low-FODMAP)

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Growing up my mum always made an amazing pumpkin soup. Her recipe’s combination of pumpkin and sage is a classic mix, and the addition of a little bacon and Worcestershire sauce really brings it all home. I added fresh herbs from my garden for even more flavor. I file this under Top Nosh. Fair warning, while this soup appears light, it is quite filling. If you’re serving it as a starter course, keep the servings small. Like most soups, it is better the next day and it lasts in the fridge for five days, so you can divvy it up for weekday lunches. Alternatively, it also freezes well.

Further Food Commentary:

Pumpkin is a rich source of vitamin A, essential for immunity, cell regeneration, eye health, and more. Using the tips of leeks and garlic-infused oil gives all the depth of flavor of garlic and onion, while keeping it low-FODMAP. Using homemade stock, or water, reduces the sodium content, traditionally high in soups. Because of the fresh herbs and Worcestershire, you don’t need as much salt to get amazing flavor!

By Casey Giltner, Nutritionist
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Roasted Pumpkin Sage Soup (Low-FODMAP)

  • Prep Time:15-20 mins
  • Cook Time:2 1/2 Hours (90 minutes for roasting, 60 minutes for soup)
  • Servings: 8

Ingredients

1 small (4-4 ½ pound) pumpkin, kabocha squash or butternut squash

2 tablespoons garlic infused olive oil

1/2 cup bacon (diced; replace with 1 teaspoon butter for vegetarian version)

1 cup green leek tips (diced)

4 cups of chicken or vegetable stock, or water

1/4 cup fresh oregano

1/4 cup fresh sage

1/4 cup Worcestershire sauce (or balsamic vinegar)

2 teaspoons kosher salt (or more to taste)

2 teaspoons fresh ground black pepper

1/2 cup cream (lactose-free, or almond milk if necessary)

1 cup water (if necessary)

Instructions

  1. Preheat oven to 400 degrees F.
  2. Cut squash or pumpkin in half, scoop out seeds, and use fork or knife to create perforations across it to facilitate even cooking.
  3. Lay halves skin side down on a baking tray and sprinkle with salt. Bake until a fork easily penetrates flesh, about 90 minutes.
  4. Remove from oven and allow to cool until comfortable to touch. Alternatively, refrigerate until ready to use, up to 2 days.
  5. In a large saucepan, heat garlic infused olive oil and fry bacon until crispy. Remove from pan, drain on paper towel.
  6. In same pan, add leek tips and saute until translucent.
  7. Scoop pumpkin flesh from skin, add to leek tips.
  8. Add stock or water, oregano, sage, Worcestershire sauce, salt and pepper.
  9. Bring to a boil, then lower heat and simmer for 30 minutes with lid on.
  10. Off the heat, let cool slightly then use immersion blender to puree mixture until completely smooth.
  11. Stir in cream and enough water to thin, if too thick.
  12. Season to taste.
  13. Simmer for a further 20 minutes with lid on.
  14. Serve warm and garnished with bacon bits.

 

Suggested pairings:

 Serve with a dollop of sour cream and some finely minced chives. A fresh slice of crusty rye bread (or your favourite low FODMAP/gluten-free bread) also goes down a treat.

Preheat oven to 400 degrees F. Cut squash or pumpkin in half, scoop out seeds, and use fork or knife to create perforations across it to facilitate even cooking. Lay halves skin side down on a baking tray and sprinkle with salt. Bake until a fork easily penetrates flesh, about 90 minutes. Remove from oven and allow to cool until comfortable to touch. Alternatively, refrigerate until ready to use, up to 2 days. In a large saucepan, heat garlic infused olive oil and fry bacon until crispy. Remove from pan, drain on paper towel. In same pan, add leek tips and saute until translucent. Scoop pumpkin flesh from skin, add to leek tips. Add stock or water, oregano, sage, Worcestershire sauce, salt and pepper. Bring to a boil, then lower heat and simmer for 30 minutes with lid on. Off the heat, let cool slightly then use immersion blender to puree mixture until completely smooth. Stir in cream and enough water to thin, if too thick. Season to taste. Simmer for a further 20 minutes with lid on. Serve warm and garnished with bacon bits.   Suggested pairings:  Serve with a dollop of sour cream and some finely minced chives. A fresh slice of crusty rye bread (or your favourite low FODMAP/gluten-free bread) also goes down a treat.

Nutrition Information

Per Serving:  Calories: 217; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated 1g; Trans Fat: 0g; Cholesterol: 10mg; Sodium: 1298mg; Potassium: 962mg; Carbohydrate: 36g; Fiber: 6g; Sugar: 9g; Protein: 4g

Nutrition Bonus:  Vit A: 539%; Vit C: 92%; Iron:23%; Calcium: 19%

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