For the soup

50g/2oz lactose/dairy free butter

1 stick celery chopped

1kg/2lb 2oz pumpkin, peeled, seeds removed and reserved, flesh cubed

800ml/1 pint 9fl oz low FODMAP vegetable stock

110g/4oz parmesan, or a similar vegetarian hard cheese, (include the cheese rind if desired), roughly chopped

For the garnish

25g/1oz pumpkin seeds (reserved from soup, see above)

4 tbsp vegetable oil

3 tsp olive oil, plus extra for drizzling

25g/1oz pumpkin, cut into 0.5cm/¼in cubes

2 tbsp chopped fresh chives

25g/1oz parmesan (or a similar vegetarian hard cheese), cut into 0.5cm/¼in cubes



Heat a large frying pan over a low to medium heat. When the pan is hot, add the lactose free butter and celeryand fry gently for 8-10 minutes, or until softened but not coloured. Increase the heat to medium, add the diced pumpkin and continue to fry, stirring well, for 2-3 minutes.

Pour the hot vegetable stock over the pumpkin mixture and bring to the boil. Stir in the parmesan, then return the mixture to a simmer and continue to simmer for a further 8-10 minutes.

Season, to taste, with salt and freshly ground black pepper.  Transfer batches of the mixture to a food processor and blend to a smooth purée. Repeat the process until all of the mixture has been blended to a purée.

Strain the soup mixture through a fine sieve into a clean saucepan and heat until warmed through. Meanwhile, for the garnish, heat a frying pan over a high heat until hot. Add the pumpkin seeds and dry fry until toasted. Add the vegetable oil and continue to fry the seeds for 4-5 minutes, shaking the pan regularly, until golden-brown.

Heat one teaspoon of the olive oil in a separate frying pan over a medium heat. Add the diced pumpkin and fry for 1-2 minutes, or until just softened. Remove from the pan and set aside.  Season, to taste, with salt and freshly ground black pepper. Stir in the chives until well combined.

To serve, ladle the warm soup into four bowls. Sprinkle over a pinch of each of the cooked pumpkin, diced parmesan and ceps. Finish with the toasted pumpkin seeds, then drizzle over a little olive oil.

Recipe adapted from: Good Food

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We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Pumpkin and parmesan soup