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Gut Friendly Pumpkin Soup




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.


Ingredients 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

Directions (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.


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elocal Digital Edition – July 2022 (#255)

elocal Digital Edition
July 2022 (#255)


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