Tummy Friendly Creamy Pumpkin Soup (GF, DF, Low FODMAP)

Whose feeling ready for all things Autumn? I’m loving the cooler weather and, as my previous soup recipes have been so popular recently, I decided to make another. This time with the ultimate autumn ingredient: pumpkin!

I’ve already experimented with pumpkin previously (to make my turmeric and pumpkin protein smoothie) but last time, I used tinned pumpkin. This time, I decided to use a whole pumpkin to create the recipe.

They’re pretty easy to find this time of year and was actually much easier to cut than I’d anticipated (Although you definitely do need a sharp knife and lots of concentration).

I found it similar in texture and cooking time to butternut squash- so it didn’t take too much work to come up with the gorgeous ‘creamy’ tummy friendly pumpkin soup -that’s both gluten free and dairy free.

Doesn’t it look delicious and extremely comforting! 

A few weeks previously, I was gifted some goodies by Valsoia-a vegan brand that you can purchase at Ciao Gusto’s new Ocado shop. I decided to use these to make the soup ‘extra creamy’-despite of course being dairy free!

I used the Valsoia soya cream and almond milk in the soup (and stirred in extra cream after serving!). The almond milk, in particular, was great as it’s enriched with so many more vitamins than the one I usually get (whilst most have added calcium, this one also has vitamin D, E and B).

Not that it’s anything to do with the soup at all, but the rasberry ripple gelato was the best vegan ice cream I’ve had in years so I’ll definitely pick that up again! And finally, I also received some of Ciao Gusto’s gluten-free pasta range. Anyway, back to the recipe. Without further to do…


Tummy Friendly Creamy Pumpkin Soup

Cook Time 30 minutes
Servings 3


  • 1 pumpkin
  • 700 ml bone broth or chicken stock
  • 3 tbsp Valsoia Soya Cream
  • 1 small piece ginger
  • 1 large carrot
  • 1 medium sized potato
  • 1 tbsp turmeric
  • 1 sprinkle black pepper


Preparing Ingredients

  1. Peel and slice the pumpkin into small chunks. Set aside

  2. Peel and slice carrot, potato and ginger.

Using a soup maker

  1. In a soup maker, add the bone broth and chopped ingredients  (pumpkin carrot, potato and ginger).

  2. Add 1 tablespoon of turmeric and a sprinkle of black pepper.

  3. Add 1 tablespoon of soya cream, stirring in.

  4. If preferred, add a dash of almond milk for extra creaminess.

  5. Cook in soup maker until smooth. Stir in remaining 2 tablespoons of soya cream and serve

Cooking on the pan

  1. Bring a pan of water to the boil and add chopped potatoes, pumpkin and carrots. Cook until slightly softened (approximately 15 minutes)

  2. After 15 minutes, drain vegetables from water and pour in the bone broth. Simmer for five minutes.

  3. Add chopped ginger, turmeric and black pepper to the broth mix. Simmer for a final five minutes.

  4. Add 1 tablespoon of soya cream and then blend (using hand blender or regular blender)

  5. Once smooth, stir in the remaining soya cream and serve.

Nutrition Notes-Creamy Pumpkin Soup


  • This diet should be suitable for those on a low residue diet but perhaps swap the carrot for an extra potato if you are extra sensitive to fibre.
  • I ended up using Marks and Spencer’s chicken broth. Interesting fact: I noticed that unlike most brands it doesn’t contain any garlic and onion; so it should be low-FODMAP friendly!
  • The rest of the recipe is also low-FODMAP. In the quantities suggested, almond milk and soya cream are low FODMAP.

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