Recipe: Roasted pumpkin and carrot soup

A hearty gluten-free meal for vegans and vegetarians looking for a great source of dietary fibre, get cozy with this rich pumpkin soup for a warm winter night in. 


1kg kent pumpkin, peeled and cut into 1cm pieces

800g carrots, peeled and cut into 1cm pieces

2 tbsp garlic-infused olive oil

2 tbsp olive oil

2 tsp ground coriander

1 tsp ground cumin 

1 tsp ground turmeric

1/2 tsp ground cardamom

1/2 tsp paprika 

1/4 tsp chilli powder (optional)

4 cups low FODMAP vegetable stock 

2 cups water 

2 tsp coriander leaves


Step 1.

Preheat the oven to 210°C.

Step 2.

Place the pumpkin and carrot on a tray lined with baking paper and drizzle over 1 tbsp of the garlic-infused oil and 1 tbsp of the olive oil. Toss to coat. Bake for 30-35 minutes or until golden brown.

Step 3.

Meanwhile, heat the remaining oils in a large saucepan over medium heat. Add the spices and cook while stirring for 1-2 minutes or until aromatic. 

Step 4.

Increase the heat to high, add the roasted carrot and pumpkin as well as the stock and water. Cover and bring to the boil. Reduce the heat to low and simmer for 15 minutes.

Step 5.

Remove from heat. Using a stick mixer, blend the soup until smooth. Serve hot garnish with coriander.

Serves 6.

Monash FODMAP Cookbook COVER

Edited recipe from Low FODMAP: The Cookbook by The Monash FODMAP Team, published by Monash University Publishing, RRP $59.95.