Roasted Pumpkin & Carrot Soup – Low FODMAP

Print Recipe
Total Time 40 minutes
Course Soup
Servings 6

Ingredients

  • 2 tbsp Olive oil
  • 2 tbsp garlic-infused olive oil
  • 800 g carrot peeled and cut into 1cm pieces
  • Pumpkin1000 g kent pumpkin peeled and cut into 1cm pieces
  •  
    1 tbsp Mustard seeds
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  •  
    1 tsp ground tumeric
  •  
    ½ tsp ground cardamon
  • ¼ tsp chilli powder Optional
  •  
    1 L Low FODMAP Stock chicken or vegetable depending preferences
  • 500 ml water

Instructions
 

  • Preheat oven to 210°C/410°C. Place cut pumpkin and carrot on a lined tray and drizzle over 1 Tbsp of the garlic oil and 1 Tbsp of the olive oil. Toss to coat. Place in the oven for 30-35 minutes.
  • Meanwhile, heat the remaining oils in a pot over medium heat. Add the mustard seeds and spices, cook stirring for a couple of minutes or until aromatic and the mustard seeds pop.
  • Add the roasted carrot and pumpkin to the pot along with the stock and the water. Increase heat to medium, cover and bring to the boil. Reduce heat to low and cook covered for 15 minutes.
  • After 15 minutes, uncover and leave to cool slightly for 15 minutes
  • Transfer half of the mixture to a jug and blitz with a stick mixer, repeat with the remaining pumpkin mixture.

Notes

Serve with toasted sourdough bread (optional)

Nutrition

Calories: 232kcalCarbohydrates: 35gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 5mgSodium: 389mgPotassium: 1229mgFiber: 7gSugar: 13gVitamin A: 24598IUVitamin C: 29mgCalcium: 114mgIron: 2mg
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