Southwest Pumpkin Corn Chowder

It’s no secret that onions and garlic are staple seasonings in most recipes. That being said, they both can cause major issues for many of us that have SIBO, IBS or other gut issues and try to follow a Low FODMAP diet. Onion and garlic fall into the fructan category of FODMAPs. I have found I can handle small amounts of high FODMAP foods as long as I keep the servings small. Onions and garlic (even in seasonings such as onion or garlic salt or powder) seem to cause me alot of issues. This is tricky without the use of some specialized products like those featured in this recipe.

This is a recipe I found and adapted it to use up some things I had on hand that were left over from Thanksgiving and it turned out to be wonderful. Thank you to Nicole Baker Jordan who posted the original recipe on Allrecipes.com

Ingredients:
Coconut Oil, 1 T
Shallot- infused olive oil, 1T
Green beans, cut in 1″ pieces, about 1 cup
Paprika, 1tsp
Cayenne Pepper, 1/2 tsp
Cumin, 1/2 tsp
2 cups chicken broth (made from FODY Chicken Soup Base)
1 1/2-2 cups cubed cooked ham
17oz can cream style corn
15oz can pureed pumpkin
13.5oz can coconut milk
Salt and Pepper to taste

Directions:
Heat coconut oil and infused olive oil in a stockpot or large saucepan over medium-high heat; saute the green beans for 2-3 minutes till start to get tender. Cook and stir in the paprika, cayenne pepper, and cumin about 4 minutes. Add chicken broth, ham, and corn; bring to a boil.

Reduce heat to medium-low and stir pumpkin and coconut milk into broth mixture. Simmer soup, stirring occasionally, until heated through, about 10 minutes; season with salt and pepper.

Also, a note that technically green beans and corn can sometimes cause digestive issues, I found that this amount in a serving does not bother me and also that cream-style corn is better tolerated than frozen or even whole kernel canned corn. Pumpkin is also a FODMAP

I hope you enjoy this dairy free, onion and garlic free soup as much as we did! It has a little spicy kick to it which I love!