FREE SHIPPING ON ALL ORDERS OVER $49
DISCOVER ULTIMATE IMMUNE SUPPORT. YOUR #1 CHOICE THIS COLD SEASON

Roasted Pumpkin Sage Soup (Low-FODMAP)

Print

By

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
array(2) { [0]=> array(3) { ["thumb"]=> string(130) "https://www.furtherfood.com/wp-content/uploads/2015/03/Friend-Brainman-Nataliya-Creamy-Roasted-Pumpkin-and-Sage-Soup-3-150x150.jpg" ["full"]=> string(122) "https://www.furtherfood.com/wp-content/uploads/2015/03/Friend-Brainman-Nataliya-Creamy-Roasted-Pumpkin-and-Sage-Soup-3.jpg" ["attachment_id"]=> string(4) "3360" } [1]=> array(3) { ["thumb"]=> string(130) "https://www.furtherfood.com/wp-content/uploads/2015/03/Friend-Brainman-Nataliya-Creamy-Roasted-Pumpkin-and-Sage-Soup-2-150x150.jpg" ["full"]=> string(122) "https://www.furtherfood.com/wp-content/uploads/2015/03/Friend-Brainman-Nataliya-Creamy-Roasted-Pumpkin-and-Sage-Soup-2.jpg" ["attachment_id"]=> string(4) "3359" } }

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%

Print
NULL
further food collagen
  • Author Details
  • Recents Posts
Nataliya Friend Contributor

Leave a comment

Your email address will not be published.

One thought on “Roasted Pumpkin Sage Soup (Low-FODMAP)”

You Might Also Like

Nourishing Beef Bone Broth

By Julie Fischer

I drink a cup of bone broth pretty much every morning in a travel cup in place of coffee! I find that it keeps my digestion in check and helps with any inflammation I may have. What I love most about my bone broth is the quality of the bones. I am s...

Split Pea Soup (Vegan)

I just find soup one of the most comforting meals. However, not all soup is equal. For me, in order for a soup to really fill me up and serve as a full meal that keeps me full for longer than an hour or two, I need to make sure it’s loaded with p...

Cashew Butter and Raspberry Jam Cups (Vegan)

These adorable little cups are like a pop-able PB&J and what’s better than that?! This grain-free and vegan Cashew Butter and Raspberry Jam Cups are the perfect snack for the whole family and packs in lots of healthy plant-based protein in each...

Chocolate Raspberry Ripple

Home made chocolate with berries and coconut that will impress your guests! This Raspberry Ripple is Sarah Wilson’s Recipe form the I Quit Sugar Cook book. If you have read my posts you will know that I am a big fan of Sarah Wilson because of he...

Healthy Hot Chocolate Waffles

This healthified version of a chocolatey and delicious waffle is based off of my Grain Free Waffles recipe (click here!). They’re absolutely delicious and easy to make in one single bowl. If you’re not crazy about chocolate, try those or even sav...

Ultimate Immune Support

100% SATISFACTION GUARANTEE

30-day money back guarantee. No questions asked.

Send this to friend