Low-FODMAP Pumpkin & Sweet Potato Soup using Slow-Cooker; Gluten-free, Vegan

Oh my.  This low-FODMAP Pumpkin Soup is so good, you will have trouble sharing it.

This rich, creamy, sweet and warmly spiced low-FODMAP Pumpkin Soup recipe has added nutrients of carrots and sweet potatoes, a hint of maple syrup and the gorgeous color of fall.

Plus my low-FODMAP Pumpkin Soup recipe is a cinch in the slow-cooker.  It is guaranteed to be a family favorite at your table.

You are going to be addicted to this low-FODMAP Pumpkin Soup as much as I am!

Serve it with low-FODMAP Multigrain Bread or low-FODMAP Butter Crackers for a filling and hearty meal anytime of the year.

You may also love my:

Or check out over 300 more low-FODMAP recipes on the blog! IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Pumpkin & Sweet Potato Soup using Slow-Cooker; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 6 or more

Prep Time: 10 minutes

Cook Time: 8 hours

Equipment: 5 or 6 qt slow-cooker

Ingredients

  • 1 can (15 ounces) pureed pumpkin
    • Make sure contains pumpkin only
    • This is about 6 low-FODMAP servings
  • 2 medium sweet potatoes (300 g), peeled and sliced into small chunks
    • This is 4 low-FODMAP servings
  • 1 medium carrot, peeled and sliced
  • 1 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • ¼ tsp cloves
  • ½ tsp salt
  • ½ tsp ground pepper
  • 2 tbsp garlic or onion infused oil (or combination)
  • 3 cups low-FODMAP Vegan Broth for vegan version, or low-FODMAP Chicken Broth
  • ½ cup maple syrup
  • 1/2 can (7.5 ounces) canned coconut cream (skim from the top of can of full fat coconut milk, or buy canned coconut cream)
    • 2 ounces is one low-FODMAP serving
  • 8 ounces low-FODMAP milk (such as almond milk for vegan version, or lactose-free milk for non-vegan)
  • Garnishes (optional):
    • Toasted pumpkin seeds
    • Roasted sesame seeds
    • Lactose-free sour cream (non-vegan)

Directions

  • Saute the carrot in a skillet with infused oil(s) until soft
  • Add the salt, ground pepper, ground cinnamon, cloves and nutmeg to the skillet and saute for 1 minute
  • Place carrot and the oil inside the crock pot
  • Add the pumpkin puree, sweet potatoes, maple syrup, and low-FODMAP chicken or vegetable broth, mixing to combine
  • Cook on low for 6-8 hours, ensure potatoes and carrots are soft when done
  • Add the coconut cream and low-FODMAP milk and use an immersion blender to puree the soup until smooth, or put it in a standard blender in batches
  • Serve garnished with toasted pumpkin seeds, sesame seeds and/or lactose-free sour cream

This low-FODMAP Pumpkin Soup is creamy and sensational!

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6 Comments

  1. Jeanne M October 21, 2019
    • Rachel Pauls Food October 21, 2019
  2. Jeanne M October 30, 2019
    • Rachel Pauls Food October 30, 2019
  3. Mary November 17, 2019

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