Autumn thick warming roasted carrot and pumpkin soup, lactose free, milk free, egg free – vegeliscious!

Roasted carrot and pumpkin soup

600g peeled carrots, cut into 4 lengthwise

500g pumpkin

1 tablespoon of garlic infused olive oil

1 teaspoon of turmeric

1 teaspoon of cumin

1 teaspoon of coriander

1 teaspoon of ground ginger

1.2 litres of water

small bunch of coriander leaves (depends how much you like the taste.)

Salt & pepper

coriander leaves and nigella seeds to serve

Method

Peel and slice carrots and pumpkin and place in a roasting tin, pour in the olive oil and coat the vegetables well. Sprinkle on spices and mix well.

Roast till the vegetables are soft in texture.

Place in a food processor or blender, add the other ingredients and blend well.

Warm the soup again then serve with a sprinkling of nigella seeds and coriander leaves.

Serves 6

(approximately per serving)

Kcal 67

Protein 1.2

Fat 2.9

Carbohydrate 9.0

Fibre 2.8

There is some debate as to whether pumpkin is safe for the FODMAP diet – it contains mannitol – amount varies on where it is grown, the one I used was grown within 10 miles of home. If you have problems with pumpkin, or are on a FODMAP exclusion you could replace the pumpkin with more carrot and this should work just as well.

Published by

Jules_GastroRD

I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My speciality is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and multiple food intolerances. I have had lots of experience in other areas of dietetics and I wished to start this blog to spread the word about evidence based dietary treatments and dispel much of the quackery that is common with these diseases. All information on this site is of a general nature and is based on UK based treatments and guidelines. Please see your healthcare practitioner should you need more country specific information.

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