Pumpkin Soup | Gluten Free, Low FODMAP

This Pumpkin Soup is warm, creamy, and delicately spiced with the smoky flavours of chorizo. This recipe can be made with pumpkin, carrots, or sweet potato, or combination of those, whatever you are harvesting or can get at the farmers market. Serve with this delicious Pumpkin Cornbread!

Pumpkin Soup


Serves 4 big serves


  • 1kg pumpkin, carrots, sweet potato or combination
  • 250gm smoked chorizo or smoked meat (please note, chorizo may have garlic or onion used in them, you could use bacon if you prefer)
  • 1 tsp garlic infused olive oil
  • 2 tsp roast onion infused olive oil
  • 2 tbsp fresh grated ginger
  • 1 tbsp freshly grated turmeric
  • 1 tsp smoked paprika
  • 1.5 litres bone broth or stock (or you can use 1 litre broth/ stock with 500mls water)
  • To season: 1/2 tsp salt, and 10 grinds black pepper (to taste)
  • To serve: sage, coriander or other herbs, finely chopped


  • 1 to 2 small red chillies, or 1 tbsp. chilli or curry paste, for an extra spicy hit
  • 300mls coconut cream or lactose free cream


  1. Peel and chop the pumpkin (carrots or sweet potato)
  2. Finely grate the ginger and turmeric using a 2mm kitchen rasp/ grater (you can peel them if needed)
  3. Slice the chorizo into rounds, or dice the bacon. Fry in a large pot. Set aside.
  4. In the same pot, using any oil from the chorizo/ bacon, fry the spices, infused oils, grated ginger and turmeric (and chilli, or paste, if using) for a few minutes to release the flavours
  5. Add the chopped veges, half the cooked chorizo/ bacon, and the broth/ stock
  6. Bring to boil, then lower heat and cook over medium heat, simmering until the vegetables are tender, about 30 to 40 minutes
  7. Puree the soup (in batches), then return to the pot. Note. the chorizo or bacon will blend, but may not be completely smooth, see Notes.
  8. Add coconut cream/ lactose free cream, if using (reserve some to drizzle when serving, if you like it fancy). Add remaining half of chorizo or bacon to the pot of soup. Heat up.
  9. Taste, and season with salt and pepper.
  10. Serve with a drizzle of cream, some finely chopped herbs, and cornbread

Meal Prep/ Cook Once, Serve Twice

  • Prep this soup up to a week in advance, by peeling and chopping the veges, keep them in a lidded container in the fridge. Put the spices, oils, grated ginger, tumeric and herbs in a small container in the fridge (inside the other container if there is room). Chop the smoked meat and keep in a separate container (frozen). Keep the cream separate.
  • This soup can be frozen and defrosts quite well. Freeze in portions (in preserving jars) to grab for work lunches.
  • You can use leftover pumpkin soup as part of a ‘sauce’ for a vege au gratin, or freeze in ice cube portions, and easily add a boost of veges to risotto, casseroles or pizza sauce


  • You can roast the chopped vegetables in pieces for 30 to 45 minutes, for additional flavour, or if you have the oven on for something else, and then you can make this soup very quickly as the veges are already cooked.
  • If you prefer a very smooth soup, don’t add any of the chorizo or bacon until after the soup is cooked and pureed.


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