1 pumpkin, about 1kg, peeled and deseeded

2 tbsp olive oil

1 tbsp lactose free butter

1 tbsp garlic infused oil

2 mild red chilies, deseeded and finely chopped

850ml hot low FODMAP vegetable stock

4 tbsp lactose free cream, plus more to serve


Heat oven to 200C/180C fan/gas 6. Cut the pumpkin into large cubes, about 4cm/1½in across, then toss in a large roasting tin with half the olive oil.

Roast for 30 mins, turning once during cooking, until golden and soft.

While the pumpkin cooks, melt the butter with the remaining oil in a large saucepan, then add ¾ of the chili. Cover and cook on a very low heat for 15-20 mins.

Tip the pumpkin into the pan, add the stock and the lactose free cream, then whizz with a stick blender until smooth.

For a really silky soup, put the soup into a liquidiser and blitz it in batches. Return to the pan, gently reheat, add the garlic oil then season to taste.

Serve the soup in bowls with swirls of lactose free cream and a scattering of the remaining chopped chili.

Recipe adapted from: Good Food

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Low FODMAP & Gluten free Recipe - Pumpkin soup with chili