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:
- low-FODMAP Carrot and Curry Soup
- low-FODMAP Beef and Potato Stew
- low-FODMAP Chicken and Wild Rice Soup
- low-FODMAP Stuffed Pepper Soup
- low-FODMAP Baked Potato Soup
- low-FODMAP Thanksgiving menu collection
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 lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting
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
- 1/4 tsp cloves
- 1/2 tsp salt
- 1/2 tsp ground pepper
- 2 tbsp garlic or onion infused oil (or combination)
- For tips on shopping for infused oils, see my low-FODMAP recipe swap blog
- 3 cups low-FODMAP Vegan Broth for vegan version, or low-FODMAP Chicken Broth
- Try my low-FODMAP Happy Soup for easy low-FODMAP soup bases!
- 1/2 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)
- This is NOT the same as ‘cream of coconut’
- Check out my low-FODMAP Grocery shopping blog for tips on purchasing this ingredient if you haven’t before
- 2 ounces is one low-FODMAP serving
- This is NOT the same as ‘cream of coconut’
- 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!
22 Responses
Just made this delicious yummy soup. It is the best soup ever. If you like pumpkin pie you will love it. Creamy and rich. Spices are a fragrant addition. Love it. Thank you.
Jeanne,
Your comments made our day! We are so pleased you love the soup. It’s definitely one of our all-time favorites. Have a wonderful day?
Made the soup again. Giving it to friends who are loving it. Thanks for a yummy recipe.??
Wonderful to hear! You may also want to try our low-FODMAP Baked Potato Soup for another wonderful slow-cooker soup recipe. Thanks for sharing 🙂
Good evening, I am looking for soup recipes that are low FODMAP. How does this pumpkin sweet potato soup freeze. I am batch cooking for my mom who benefits from this diet.
Thank you.
Thanks Mary,
This soup should freeze well. Plus, we have several other soup recipes on the blog you may want to try for your mom. Consider our low-FODMAP Chicken and Wild Rice, Stuffed Bell Pepper Soup, and Carrot Soups. You can also freeze low-FODMAP Minestrone and Chicken Noodle Soups, but those will hold up best if you add the pasta when you are reheating the soup, as the noodles may get mushy. Good luck!
I am making the recipe today. I bought two sweet potatoes, I considered medium size. I see that the recipe included 300g. Is 300g for 1 sweet potato or 2? One of my sweet potatoes weighed 340 before peeling.
Thanks M,
Actually, a medium sweet potato should weigh about 115 g so you likely got some big ones! One low-FODMAP serve of sweet potato is 75 g so the 300 g measurement is for the entire amount of sweet potatoes. Save your other one for later (like for our low-FODMAP Sweet Potato Cobbler or low-FODMAP Sweet Potato Casserole) Enjoy 🙂
Looking forward to trying this soup! Is there any suitable substitute for the coconut cream? For some reason I don’t do well with coconut. Thank you!
Hi Eva!
You are in for a treat- this soup is AMAZING!
If you tolerate dairy- then you can substitute lactose-free half and half cream, or heavy whipping cream. The amount of lactose in whipping cream is low enough that 1/4 cup is one low-FODMAP serving. Good luck!!
Did you try either of the 2 suggested substitutes?
Hi Susan,
No, we have only tried the recipe as written. We suggest that for best results. Thank you!
Hello, I am planning on making this for dinner guests. Do you think it would be okay to put in the InstaPot and pressure cook instead of slow cooking? And roughly how long do you think it would need?
Hi Hannah!
We are sure that would work, but can’t offer advice since we have not used an Instant Pot. Perhaps some other conversion sites would help? Hope you love the soup!!
My friend is going thru cancer, she is dairy and gluten free and night shade free. Could I use the coconut cream and coconut milk instead of lactose free milk?
Thanks for the question!
Due to FODMAP content of sorbitol, using that much coconut milk and cream would end up in 8 servings for this recipe. Good luck!
I made this soup three days ago and have eaten it every day since. It is the best soup I have ever tasted! I can’t wait to make it again and share with friends.
Delicious
I made this soup and have been having it for lunch all week, it’s absolutely delicious and really gentle on my insides. I couldn’t find tinned pumpkin (in the UK maybe not as popular as elsewhere) so I used a butternut squash which I roasted first in a drizzle of olive oil.
Hi Gillian,
So happy to hear that! I am so glad the soup was a success. Please stay in touch.
~Rachel
Love, love, love this soup! I’ve made it three times now and never tire of it. Rich but gentle on the tummy, creamy, so flavorful!
Lynda,
So lovely to read these comments. You made my day wonderful!!
Please consider leaving a ‘star’ rating for future readers to help find our recipes.
I appreciate you 🙂
~Rachel