Silky Orange Soup
This silky orange soup is a creamy, cozy blend of roasted pumpkin, carrots, and coconut milk. It’s gut-friendly, nourishing, and irresistibly smooth — comfort food made smart.
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Equipment
- Baking tray
- Blender or immersion blender
- Medium-large pot
Ingredients
Vegetables
- 1 small Hokkaido pumpkin (about 1 kg)
- 2 large carrots (cut into medium segments)
- 1 medium sweet potato (peeled and medium cubed)
- 1 large tomato (halved)
Spices
- 3 tsp salt
- 2 tbsp oregano
- ½ tbsp smoked paprika
- 1 tbsp nutritional yeast
- ½ tbsp organic soup powder
Others
- Olive oil for roasting
- 1 can (400g) white beans (including liquid - see note (1) for IBS and low FODMAP)
- 200-300 ml coconut milk
- 1–2 cups water
Toppings
- Vegan cream or vegan yogurt
- Pumpkin seeds
- Chopped sage leaves
- Chili flakes
Instructions
- Prep and roast – Preheat oven to 190°C (fan) / 375°F (convection). Cut pumpkin in half and remove seeds. Place it in a large baking tray with tomato halves (rounded side down, inside the pumpkin holes), sweet potato, and carrots.
- Season and bake – Sprinkle with some of the salt, oregano, and 1–2 tbsp olive oil. Rub oil on the pumpkin edges and tomato. Toss veggies until evenly coated, then roast for 30 minutes, until soft and golden.
- Blend until smooth – Let cool slightly, then transfer everything to a blender with the can of beans (with liquid, drained and rinsed for IBS), remaining spices, and 1 cup of water. Blend until silky. Add more water if needed. You can also use an immersion blender directly in the pot.
- Simmer and adjust – Pour the blended soup into a pot over medium heat. Stir in coconut milk and extra water to reach your desired texture. Simmer for about 8 minutes. Taste and adjust seasoning.
- Serve and top – Ladle into bowls and garnish with vegan cream or yogurt, pumpkin seeds, chopped sage, and a sprinkle of chili flakes.
Video
Notes
- Low FODMAP: Always drain and rinse canned beans well to reduce their FODMAP content. If you do, just add a little extra water when blending to make up for the lost liquid.
- IBS-friendly swaps: Skip onion, garlic, and celery. Try zucchini or herbs for gentle flavor.
- Baking: I Bake at 190°C fan / 375°F convection. For a conventional oven, use 210°C / 410°F.
- Storage: Keeps in the fridge up to 5 days. It thickens when chilled — add a splash of water before reheating.
- Reheating: Warm gently on the stove or in the microwave. Also delicious cold!
- Freezer tip: Freeze for up to 2 months. Thaw overnight and reheat slowly.
- Nut-free tip: Use coconut- or soy-based vegan yogurt for topping.