The second there is even a hint of Fall in the air, I put my salads to the side and start roasting, slow cooking, and making soups. Fall is my absolute favourite season and if I am honest, it is mostly because I can justify eating winter squash again. That, and Halloween.
This low FODMAP kabocha squash soup is one of my all-time favourite Fall recipes, and once you try it, you will understand why.
What Is Kabocha Squash?
Kabocha is my favourite squash- are you familiar with it? It is also called Japanese pumpkin, and it is especially worth knowing about if you have IBS. The flavour and texture of kabocha squash sits somewhere between pumpkin and sweet potato, with a natural sweetness that tastes absolutely incredible when roasted. Not only is it delicious, but kabocha squash is also one of the very few carbohydrate foods that contain no FODMAPs at all. As a result, it is significantly safer for people with IBS than other popular winter squashes like butternut or spaghetti squash, both of which contain fructans and can trigger symptoms in sensitive guts.
Why This Low FODMAP Kabocha Squash Soup Works for IBS
Most creamy soup recipes call for onion, garlic, or other high FODMAP vegetables as a base- all of which can aggravate IBS symptoms. This recipe, however, uses only low FODMAP ingredients without compromising on flavour. It is warming, deeply satisfying, and gentle on the gut. Whether you are in the middle of the Low FODMAP elimination phase or simply looking for an IBS-friendly comfort meal, this soup is therefore a reliable go-to throughout the Fall and Winter months.
(Recipe follows)
Ingredients:
- 1 Kabocha squash, peeled and cut into 1 inch cubes
- 1/4 cup leek, green part only, roughly chopped
- 10-20 sage leaves
- avocado oil, for roasting
- 4 – 6 cups vegetable stock, depending on desired thickness
- 1 pinch of cinnamon
- 2 pinches of nutmeg
- salt and pepper to taste
Method:
- Preheat oven to 425 degrees.
- Toss squash, leek and sage in a bowl with avocado oil, salt and pepper. Spread over a baking sheet and roast for 20 minutes.
- Put roasted squash, leek and sage into a large saucepan. Add vegetable stock and heat through.
- Blend with an immersion blender until mostly smooth.
- Add more salt and pepper if needed.
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