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5 from 2 votes

Coconut Ginger Pumpkin Soup with Shaved Brussels Sprouts

Coconut Ginger Pumpkin Soup with Shaved Brussels Sprouts. An easy and comforting soup packed full of flavor and super foods. Vegan, dairy free and low fodmap.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Cuisine: Low Fodmap
Keyword: coconut, coconut milk, pumpkin
Servings: 4 portions


  • 2 cups | 8,8oz | 250 g japanese pumpkin* seeded and cut into chunks
  • 2 cups of water
  • Pinch of salt
  • 1/2 cup | 4,23oz | 120g canned coconut milk for cooking
  • 2 tsp fresh ginger grated
  • 2,64 oz | 75g brussels sprouts shaved


  • Shred the brussels sprouts whisper thin using a mandoline, or alternately, a knife. Set aside.
  • Boil the water in a large sauce pan and add the pumpkin. Cook over a medium high heat for 20 minutes, until pumpkin is mushy.
  • Add the fresh ginger and salt and purée the soup with a hand blender or in a food processor.
  • Stir in the shaved brussels sprouts, cover and simmer for 5 minutes.
  • Just before serving, stir in the coconut milk.


Amount allowed in the low FODMAP diet:
• brussels sprouts (fructans) - 1,34oz | 38g. Recipe calls for twice as much.
• coconut milk (sorbitol) - 1/4 cup. Recipe calls for twice as much.
The maximum recommended dose per meal is thus half the soup, which corresponds to 2 servings.

* Japanese pumpkin was the only one tested that is 100% green. Butternut squash has been tested too, but is limited to 1,58oz | 45g per meal.