Description
This easy, lazy Low FODMAP Pumpkin Soup with Bacon recipe for the Instant Pot or slow cooker makes a quick and tasty low FODMAP soup for fall. Low carb and gluten-free with dairy-free, Paleo, and Whole30 option.
Ingredients
Units
Scale
- 5 strips low sodium bacon, chopped into 1/2-inch pieces*
- 2 tablespoons garlic-infused olive oil
- 1 cup leek, dark green leaves only, sliced
- 1/2 tablespoon fresh sage leaves (about 8 large leaves), or 1/2 teaspoon dried sage leaves
- 3 cups low FODMAP chicken bone broth (homemade or store-bought)
- 1 1/2 cups canned pure pumpkin puree*
- 1 tablespoon dried chives
- 1 teaspoon salt
- 1/2 - 3/4 teaspoon ground white pepper (black pepper also works*)
- 1/2 teaspoon smoked paprika
- 1/8-1/4 teaspoon pumpkin pie spice (homemade or store-bought)
- 1/2 cup heavy cream (lactose-free if needed), or coconut cream for dairy-free, Paleo/Whole30
Instructions
Instant Pot Instructions:
- Cook bacon: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Add bacon to the pot, and sauté until crisp, about 8 minutes, stirring frequently. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving the bacon fat in the pot. Set bacon aside. Carefully drain all but 1 tablespoon of bacon fat from the pot (eye-ball it, don’t measure).
- Sauté leek: Add garlic-infused oil to the remaining bacon fat in the pot and swirl to coat. Add leeks and sauté for 2 minutes, stirring frequently.
- Sauté sage leaves: Add sage leaves and sauté for 30 seconds, stirring constantly.
- Deglaze: Hit “Cancel” on the Instant Pot. Add 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon or spatula (I love my Instant Pot spatula).
- Add ingredients: Add the remaining 2 cups of chicken bone broth, dried chives, salt, pepper, smoked paprika, and pumpkin pie spice to the pot and stir.
- Pressure Cook: Close the lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" or “Manual” button and set the timer for 10 minutes.
- Quick release: Once the cooking cycle has completed, quick release the pressure. Open lid and allow the soup to cool for a few minutes.
- Blend: Add 1/3 of the reserved bacon. Using an immersion blender (or carefully transferring to a regular blender), carefully blend the soup on low until smooth.
- Add cream: Stir in (do not blend) heavy cream or coconut cream and remaining bacon. Taste the soup and adjust seasonings as desired.
- Serve: Ladle soup into 5 soup bowls. Serve as part of a fall lunch or light dinner.
Slow Cooker Instructions:
- Cook bacon: Place a large skillet stove top on medium heat. Add the chopped bacon pieces and sauté until crisp, about 8 minutes. Using a slotted spoon, remove bacon to a plate covered in paper towel, leaving the bacon fat behind in the skillet. Carefully drain all but 1 tablespoon of bacon fat from the skillet (eye-ball it, don’t measure). Cover and place cooked bacon in the refrigerator until soup is done slow cooking.
- Sauté leek: Place skillet back on medium heat. Add garlic infused olive oil and swirl to coat. Add leeks and sauté for 2 minutes, stirring frequently.
- Sauté sage leaves: Add sage leaves and sauté 30 seconds, stirring constantly.
- Deglaze + Transfer: Pour 1 cup of the chicken bone broth into the skillet and scrape up anything on the bottom. Remove skillet from heat. Carefully pour skillet contents into a slow cooker (I use a 6-quart Crock-Pot), using a heat resistant spatula to scrape every bit of soup into the slow cooker.
- Add ingredients: Add the remaining 2 cups of chicken bone broth, pumpkin puree, dried chives, salt, pepper, smoked paprika, and pumpkin pie spice to the slow cooker and stir.
- Slow cook: Set slow cooker timer for 4 hours on low or 2 hours on high.
- Cool: Once the cooking time is finished, turn off slow cooker. Remove lid and allow the soup to cool for a few minutes.
- Blend: Add 1/3 of the reserved bacon to the soup. Using an immersion blender (or carefully transferring to a regular blender), carefully blend the soup on low until smooth.
- Add cream: Stir in (do not blend) heavy cream or coconut cream and remaining bacon. Taste the soup and adjust seasonings as desired.
- Serve: Ladle soup into 5 soup bowls. Serve as part of a fall lunch or light dinner.
Notes
- Low FODMAP serving size: 1 heaping cup maximum for those who malabsorb fructans or GOS. Makes about 5 ½ cups total.
- Please note: although low in FODMAPs, bacon is high in fat which, according to Monash University, can still cause issues for some people with IBS.
- Low sodium bacon: I use low sodium as low sodium varieties are typically sugar-free. If you end up using regular bacon, you may want to cut back on the salt. It sounds weird, but I use scissors to chop my bacon directly into the Instant Pot or skillet as it makes things so easy!
- Cooking times represent those for the Instant Pot only.
- Pumpkin puree: Monash University's Low FODMAP Diet App lists canned pumpkin as containing the FODMAPs GOS and fructans and low FODMAP in quantities of up to 1/3 cup or 75 grams per serving. At 5 servings, we’re at the maximum tolerable amount per serving for GOS and fructans. Beware of consuming other foods that contain these FODMAPs around the same time as this pumpkin soup to avoid . Make sure the canned pumpkin you use contains actual pure pumpkin (check the label) and is not pumpkin pie filling.
- White pepper: ¾ teaspoon gives the soup a delicious spicy kick, but if you prefer it not to be too spicy, keep the pepper level at ½ teaspoon. Black pepper also works at the same quantities if you prefer not to purchase white pepper.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soups and Stews
- Method: Instant Pot / Slow Cooker
- Cuisine: American