Pumpkin and ginger soup: an anti-inflammatory recipe with no onion or garlic

Few things are as appealing in autumn as a bowl of hot soup. The problem, if you follow a diet for SIBO or histamine intolerance, is that almost all the soups in the traditional recipe book start the same way: with a sautéed base of onion and garlic. Precisely two of the foods that cause the most symptoms in many people with digestive problems.

This soup from The Invisible Mosaic solves that problem. Ginger provides the aromatic, slightly spicy note that the sautéed base would normally give, and the pumpkin gives body and sweetness with no need for cream or potato.

Why there is no onion or garlic

Onion and garlic are very rich in fructans, a type of FODMAP: carbohydrates that ferment in the gut and that, in people with SIBO or digestive sensitivity, can cause bloating, gas and pain. That is why this recipe removes them from the broth too.

If you make the broth at home, cook it with carrot, zucchini, leek (green part only) and herbs. If you buy it, check the label: most commercial broths contain onion, garlic or "flavorings".

Ingredients (2 servings)

• 400 g pumpkin, diced
• 1 small piece of fresh ginger, grated
• 500 ml homemade vegetable broth (no onion or garlic)
• 1 tablespoon extra virgin olive oil
• Salt to taste

Method

1. Heat the oil in a pot and briefly sauté the grated ginger. Don't let it brown too much or it will turn bitter.
2. Add the pumpkin and the broth and cook over medium heat for 20 to 25 minutes, until the pumpkin is very tender.
3. Blend until smooth, adjust the salt and serve hot.

Tips

• Type of pumpkin: butternut squash gives a very silky texture, but if you have SIBO, kabocha (Japanese pumpkin) is the one with the lowest FODMAP content.
• If it comes out thick, add a little more hot broth when blending.
• If you have SIBO, stick to the moderate portion: in large amounts, pumpkin also provides fermentable carbohydrates.
• If you have histamine intolerance, eat it freshly made. Cooked dishes that are kept for several days in the fridge accumulate histamine over time; if you want to make a larger batch, freeze the portions as soon as they cool down.
• For a complete dinner, in the book's meal plan it is served with a slice of gluten-free bread toast.

Why it is an "anti-inflammatory" recipe

No single dish lowers inflammation on its own, and it is wise to be wary of anyone who promises it. What we do know is that the sustained eating pattern influences background inflammation. This soup fits that pattern: seasonal vegetables, extra virgin olive oil, ginger and no ultra-processed foods.

More recipes like this

The Invisible Mosaic, by David Lerner, includes about 30 recipes designed for people living with Hashimoto's, SIBO, histamine intolerance or gluten sensitivity, with a label on each one indicating which conditions it is suitable for and with which caveats. It also includes a 4-week plan and quick-reference tables by condition.

If you liked this soup, try the baked salmon with zucchini and rice, which it is paired with in the book's plan.

This article is for informational purposes and does not replace the advice of your doctor or a registered dietitian, especially if you have a diagnosis or are undergoing treatment.