Recipes | Soups

Vegan Low FODMAP Summer Squash Soup

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Soup can be for any season and our Vegan Low FODMAP Summer Squash Soup with Coconut showcases no FODMAP patty pan squash (also spelled “pattypan”, coconut milk and spices like turmeric and coriander. Yukon gold potatoes add body, flavor and boost the color, along with no FODMAP carrots.

overhead image of Vegan Low FODMAP summer Squash Soup with coconut milk swirled in; white bowl and silver spoon on grey speckled quartz surface

FODMAP IT!™

Our recipes come from a variety of sources. Being a recipe developer has been a labor of love for me for over 30 years. I gather inspiration from everywhere. I can see something in a movie or on TV; a food eaten in someone’s home or a restaurant can inspire. Sometimes it is from reading a book or finding something online. And other times ideas spring into my mind from who-knows-where.

We have an article called How Are Low FODMAP Recipes Created? that you might enjoy reading. We explain how our Test Kitchen works; how recipes are assessed for FODMAP content and why you can be assured that they are.

This recipe was inspired by one we found at Naturally Ella. The original contained a fair amount of high FODMAP onion as well as garlic and not-low FODMAP vegetable broth. It also used yellow summer squash, which is untested for FODMAPs as of yet. We used patty pan squash that has been lab tested and contains no FODMAPs. We made these gentle tweaks to FODMAP IT!™, love the results and think you will, too.

white bowl holding pureed summer sqush soup with coocnut milk swirls, cilantro leaves and paprika sprinkled on top

No FODMAP Foods

Did you realize that some foods contain no FODMAPs? And patty pan squash is one of them! We have recipes and posts for you about this – please read No FODMAP Foods, along with several no FODMAP recipes featuring potatoes, carrots, chicken, steak, shrimp, fruit salad, leafy green salads and so many more.

You might not be familiar with patty pan squash. It is the yellow round one in the image below. In our markets in the northeast it is not as common as zucchini, but due to its no FODMAP content, it is worth seeking out.

comparison image of zucchini, yellow summer squash and patty pan squash on dark background

So this recipe for Vegan Low FODMAP Summer Squash Soup is a trifecta featuring No FODMAP carrots, potatoes AND patty pan squash.

Not All Summer Squash Are The Same

Yellow summer squash has not been lab tested for FODMAPs. Zucchini has, and it has a completely different FODMAP content than patty pan, so any extrapolation about the more common yellow squash would be just that.

You could make this recipe with yellow squash, but we recommend that during your Challenge Phase or beyond and when you are stable in your IBS symptoms.

Low FODMAP Vegetable Broth

You need Low FODMAP Vegetable Broth for this soup and we stand by our homemade version, but there are also commercially prepared broths that you can use. We have several listed within our Shopping Lists, which have been curated by a Monash trained RD, Vanessa Vargas. If you haven’t found our Shopping Lists yet, you have some catching up to do! Take a look; they are an amazing resource and cover stores that range from Whole Foods to Walmart, Trader Joe’s to Coles.

Whatever Low FODMAP Vegetable Broth you do use, its flavor will greatly affect the end result of this soup (and any soup that it enhances, for that matter). Every batch you make of homemade will vary, and brands will taste different from one another.

You can adjust the flavor of this soup as you like adding more or less of the spices. The patty pan squash and potatoes, which provide the bulk of the soup, are very mild and will become alive with the broth of choice and your seasoning.

Coconut Milk & FODMAPs

Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs.

Monash divides their testing into a few categories. Here are Monash’s statements:

  • Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
  • UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
  • Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
  • They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
  • FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.

There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing.

Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.

How To Make Low FODMAP Summer Squash Soup with Coconut

Heat a heavy-bottomed pot over medium-low heat. Add the oil and the scallion greens and sauté until softened, but not browned.

sauteeing scallions in stainless steel pot

Add the squash, potatoes and carrots to the pot.

carrots, potatoes and patty pan squash cut into chunks, all together in a pot

And add all of the spices.

carrots, potatoes and patty pan squash cut into chunks, all together in a pot; adding spices to the mix

Stir together and cook for a few minutes or until vegetables just begin to soften. Add the stock, cover, bring to a boil, then adjust heat and simmer for about 15 minutes or until all the vegetables are very tender.

adding broth to pot filled with carrots, potatoes and patty pan squash cut into chunks for soup

If you have an immersion blender, you can purée the soup right in the pot. Otherwise, transfer to blender and purée. Return to pot. Taste as season with salt and pepper. Soup is ready to garnish and serve. Divide the hot soup into serving bowls, swirl in some coconut milk, garnish with cilantro leaves and a sprinkle of paprika. You can also refrigerate the puréed soup in an airtight container (before garnishing) for up to 4 days.

Vegan Low FODMAP summer Squash Soup with coconut milk swirled in; white bowl & silver spoon

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Pattypan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

overhead image of Vegan Low FODMAP summer Squash Soup with coconut milk swirled in; white bowl and silver spoon on grey speckled quartz surface
5 from 2 votes

Low FODMAP Summer Squash Soup

Soup can be for any season and our Low FODMAP Summer Squash Soup with Coconut showcases no FODMAP pattypan squash, coconut milk and spices like turmeric and coriander. Yukon gold potatoes add body, flavor and boost the color, along with no FODMAP carrots.

Makes: 4 Servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Dédé Wilson

Ingredients:

  • 3 tablespoons Garlic-Infused Oil, made with vegetable oil or olive oil, or purchased equivalent
  • 1 cup (64 g) finely chopped scallions, green parts only
  • 4 cups (600 g) chopped trimmed patty pan squash
  • 4 medium Yukon gold potatoes, peeled and chopped
  • 3 medium carrots, trimmed, peeled and chopped
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1 teaspoon paprika, plus extra for garnish
  • 1/4 teaspoon mustard powder
  • 1/4 teaspoon cinnamon
  • 4 1/2 cups (1 L) Low FODMAP Vegetable Broth
  • 3/4 cup (180 ml) canned whole coconut milk, at room temperature
  • Kosher salt
  • Freshly ground black pepper
  • Cilantro leaves

Preparation:

  1. Heat a large, heavy-bottomed pot over low-medium heat. Add the oil and the scallion greens and sauté until softened, but not browned. Add the squash, potatoes, carrots and all of the spices. Stir together and cook for a few minutes or until vegetables just begin to soften. Add the stock, cover, bring to a boil, then adjust heat and simmer for about 15 minutes or until all the vegetables are very tender.
  2. If you have an immersion blender, you can purée the soup right in the pot. Otherwise, transfer to blender and purée. Return soup to pot, if necessary. Taste and season with salt and pepper. Soup is ready to garnish and serve. Divide the hot soup into serving bowls, swirl in some coconut milk, garnish with cilantro leaves and a sprinkle of paprika. You can also refrigerate the puréed soup in an airtight container (before garnishing) for up to 4 days.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Pattypan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner & Lunch, Soup
Cuisine: American

Nutrition

Calories: 292kcal | Carbohydrates: 43g | Protein: 6g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 9mg | Sodium: 12mg | Potassium: 749mg | Fiber: 5g | Sugar: 4g | Vitamin A: 246IU | Vitamin C: 33mg | Calcium: 25mg | Iron: 2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.