It is well documented that COVID can upset the gastrointestinal tract, even after more traditional symptoms have disappeared. So, if you are suffering from intestinal discomfort and are at a loss why, make a big bowl of this delicious soup and give your digestive system a rest from foods that can irritate it. Even if you are not, it makes a delicious lunch or dinner meal making the most of winter vegies that are in season.
5 tablespoons garlic-infused olive oil, divided
One large crown pumpkin
1 medium yellow onion, quartered
4 large garlic cloves, peeled (don’t worry this really is low FODMAP!)
1/2 teaspoon Salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2.5 cups chicken or vegetable broth
1/2 cup full-fat coconut milk
Salt and Pepper to taste
(1) Roast the pumpkin: Preheat the oven to 180C and line a rimmed baking sheet with parchment paper. Quarter the pumpkin and brush with the Olive Oil. Roast for 35 minutes or longer, until the orange skin is easily pierced through with a fork. Set it aside to cool for a few minutes.
(2) Prepare your onion/garlic oil: Heat the remaining 4 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic, and salt to the pot. Stir to combine. Cook, stirring occasionally, for about 5 minutes then remove all garlic and onion pieces and bits from the oil.
(3) Chop the pumpkin: In the meantime, using the point of a sharp knife lift away the pumpkin skin and discard it. Chop the roasted pumpkin flesh into chunks.
(4) Prepare the soup: Heat the onion/garlic oil over medium-high heat again and put the roasted pumpkin chunks, cinnamon, nutmeg, and a few twists of freshly ground black pepper in once the oil is hot again. Pour in the broth and stir to break up the pumpkin a bit. Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes, to give the flavors time to meld.
(5) Blend the soup: Once the pumpkin mixture is done cooking, stir in the coconut milk. Remove the soup from the heat and let it cool slightly. Blend if you choose.
(6) Finish: Taste and adjust salt and pepper if necessary and serve.
Make-ahead note: At this point, you may transfer the soup to an airtight container and store it in the fridge for up to 4 days or freeze and reheat when ready to serve. This soup actually tastes better the second day so it’s a great make-ahead option.