Low FODMAP Kabocha Squash Soup

February 7, 2019

Hello, I'm JESSICA
As a Holistic Nutritionist, I've helped hundreds of people break free from the pain and discomfort of IBS.
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The second there is even a slight hint of Fall in the air, I throw my salads to the side and start roasting, slow cooking and making soups. Fall is my absolute favourite, and if I’m honest, it’s mostly because I can justify eating winter squash again (well, that and Halloween!). Kabocha is my favourite squash- are you familiar with it? It’s also called Japanese pumpkin.

The flavour and texture of Kabocha squash is a cross between pumpkin and winter squash and it has a slight sweetness to it. It tastes unbelievable when it is roasted. Not only is it delicious- it is one of the few carbohydrate foods that do not contain any FODMAPs– any! This makes kabocha squash much more safe for those with IBS than other winter squash like butternut and spaghetti.

  • 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


  1. Preheat oven to 425 degrees.
  2. Toss squash, leek and sage in a bowl with avocado oil, salt and pepper. Spread over a baking sheet and roast for 20 minutes.
  3. Put roasted squash, leek and sage into a large saucepan. Add vegetable stock and heat through.
  4. Blend with an immersion blender until mostly smooth.
  5. Add more salt and pepper if needed.

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