Silky Orange Soup

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Table of contents

About this recipe

I made this soup because I’ve loved orange soups since I was a kid. I remember my mom making it all the time, though her version was a bit different. I love how much goodness and warmth go into it — it’s full of color, nutrition, and cozy energy. You can play around with the veggies and seasonings, skip the beans if you like, or add gut-loving options like zucchini. I usually skip garlic, onion, and celery because of my IBS, but the soup still comes out rich and flavorful. It’s a dish everyone loves — simple, creamy, and nourishing. And honestly, it’s just as delicious cold!

Why This Recipe Is Healthy

1. Fiber-Rich and Satisfying

• The pumpkin, carrots, and sweet potato are packed with soluble fiber, which helps digestion and keeps you full for longer without bloating.
• White beans add both fiber and protein, giving the soup staying power — it’s a real meal, not a side.

2. Gut-Friendly (Low-FODMAP Adaptable)

• You skip onion, garlic, and cauliflower — common IBS triggers — and instead use gentle, nourishing vegetables like Hokkaido pumpkin and carrots, which are easy on the digestive system.
• It’s creamy and comforting without dairy or heavy fats, making it easier to digest.

3. Nutrient-Dense Ingredients

• Pumpkin and sweet potato are rich in beta-carotene (vitamin A), supporting immune function and skin health — especially good for colder months.
• Carrots add antioxidants, vitamin C, and potassium.
• Coconut milk contributes healthy fats, helping absorb those fat-soluble vitamins (A, D, E, K).

4. Balanced Plant-Based Protein

• The white beans give this soup a nice protein boost (about 7–9g per serving), balancing the carbs from the root veggies for sustained energy.

5. Mood & Energy Support

Warm, orange foods like pumpkin and carrot are naturally high in carotenoids, which support your nervous system and energy metabolism — no crash, just steady feel-good warmth.

Ingredient Notes & Substitutes

Pumpkin – Hokkaido (IBS friendly) or any small orange pumpkin. Naturally sweet and creamy, no peeling needed.
Carrots – Add natural sweetness and vibrant color.
Sweet potato – Adds body and smooth texture; can swap with potatoes.
Tomato – Balances sweetness with a bit of tang.
Olive oil – For roasting and depth of flavor; avocado oil also works.
White beans – Create creaminess and protein; skip for a lighter soup.
Coconut milk – Brings silky smoothness and a gentle, natural sweetness.
Oregano – Adds earthy Mediterranean aroma.
Smoked paprika – Infuses warmth and a hint of smokiness.
Nutritional yeast – Adds a savory umami kick.
Organic soup powder – Optional flavor boost, especially when not using vegetable broth.
Water – Adjust consistency as you blend.

IBS & Low-FODMAP Tips

1. Choose the right pumpkin.
Stick to Hokkaido (red kuri) or kabocha pumpkin — they’re gentle on digestion, lower in FODMAPs, and add natural sweetness without heaviness.

2. Balance the sweet potato.
Sweet potato is only low-FODMAP in small portions (up to ½ cup cooked per meal). Combine it with carrots or parsnips to keep the flavor sweet and creamy but stomach-friendly.

3. Skip onion, garlic, and celery.
Instead, layer flavor with oregano, smoked paprika, and sage. If you miss that deep garlic aroma, use garlic-infused olive oil — totally low-FODMAP since fructans don’t transfer into oil.

4. Be selective with legumes.
White beans can be a bit tricky for IBS, depending on tolerance. You can:
– Swap for canned chickpeas, rinsed really well — stick to ¼ cup per serving, as they’re only low-FODMAP in small portions.
– Or use canned lentils for a milder, gentler protein boost.
– Always drain and rinse canned beans to reduce FODMAP content.

5. Blend super smooth.
A silky blend makes the soup easier to digest and reduces bloating — especially helpful during flare-ups or colder months when your gut is more sensitive.

6. Watch portion sizes.
Even low-FODMAP ingredients can trigger symptoms if you eat too much at once. Start with a small bowl and check how your gut reacts.