Lazy Low FODMAP Pumpkin Soup with Bacon (Instant Pot / Slow Cooker)

Ingredients

• 5 stripslow-sodium bacon, chopped into 1.3 cm pieces
• 30 ml (2 tablespoons)garlic-infused olive oil
• 150 g (1 cup)leek, dark green leaves only, sliced
• 7.5 ml (1/2 tablespoon)fresh sage leaves (about 8 large leaves), or 2.5 ml (1/2 teaspoon) dried sage leaves
• 720 ml (3 cups)low FODMAP chicken bone broth, homemade or shop-bought
• 365 g (1 1/2 cups)canned pumpkin purée
• 15 ml (1 tablespoon)dried chives
• 1 teaspoonsalt
• 1/2–3/4 teaspoonground white pepper (black pepper also works)
• 1/2 teaspoonsmoked paprika
• 1/8–1/4 teaspoonpumpkin pie spice, homemade or shop-bought
• 120 ml (1/2 cup)double cream (lactose-free if needed), or coconut cream for a dairy-free, Paleo or Whole30 option

Instructions

1. 1

   Crisp the bacon

   Instant Pot method: Select Sauté on a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker. Add the bacon and cook for about 8 minutes, stirring often, until crisp. Lift it out with a slotted spoon onto a paper-towel-lined plate, leaving the fat in the pot. Set the bacon aside and carefully drain off all but about 1 tablespoon of fat. Slow cooker method: Cook the bacon in a large frying pan over medium heat for about 8 minutes, until crisp. Transfer it to a paper-towel-lined plate with a slotted spoon, leaving the fat in the pan. Drain off all but about 1 tablespoon, then cover the bacon and refrigerate it until the soup is ready.

2. 2

   Sauté the leek

   For the Instant Pot, add the garlic-infused oil to the bacon fat and swirl to coat the pot. Add the leek and cook for 2 minutes, stirring often. For the slow cooker, return the frying pan to medium heat, add the oil to the bacon fat and swirl, then cook the leek for 2 minutes, stirring often.

3. 3

   Cook the sage

   Add the sage leaves and cook for 30 seconds, stirring constantly.

4. 4

   Deglaze and transfer

   Instant Pot method: Press Cancel, add 1 cup of the chicken bone broth and wait about 15 seconds. Scrape the bottom of the pot clean with a plastic spoon or spatula. Slow cooker method: Pour 1 cup of the broth into the frying pan and scrape up anything stuck to the bottom. Take the pan off the heat, then carefully pour its contents into the slow cooker, scraping in the remaining mixture with a heat-resistant spatula.

5. 5

   Add the seasonings

   For the Instant Pot, add the remaining 2 cups of broth, dried chives, salt, pepper, smoked paprika and pumpkin pie spice, then stir. For the slow cooker, add the remaining 2 cups of broth, pumpkin purée, dried chives, salt, pepper, smoked paprika and pumpkin pie spice, then stir.

6. 6

   Cook the soup

   Instant Pot method: Close the lid, set the pressure release valve to Sealing, and select Pressure Cook or Manual for 10 minutes. Slow cooker method: Cook for 4 hours on Low or 2 hours on High.

7. 7

   Release and cool

   When the Instant Pot cycle ends, release the pressure quickly. For either method, turn off the cooker when cooking is complete, remove the lid and let the soup cool for a few minutes.

8. 8

   Blend until smooth

   Add one-third of the reserved bacon to the soup. Blend on low with an immersion blender until smooth, or carefully transfer the soup to a regular blender and blend.

9. 9

   Finish with cream

   Stir in the double cream or coconut cream without blending, then stir in the remaining bacon. Taste and adjust the seasonings as desired.

10. 10

    Ladle and serve

    Divide the soup between 5 bowls. Serve as part of an autumn lunch or light dinner.

What is pumpkin soup?

Pumpkin soup is a smooth, savoury soup built around pumpkin, broth and seasonings. This American-style autumn version adds smoky bacon, sage and paprika, then finishes with cream for a rich texture.

Two cooker methods make it adaptable to the time you have: pressure cooking or a longer, hands-off slow cook. Leek and garlic-infused oil add savoury depth, while bacon brings a crisp, salty contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 256 calories, 8g protein, 11g carbs, 21g fat.

Pumpkin and leek provide most of the carbohydrates, while bacon, olive oil and cream account for much of the fat; the bacon and chicken bone broth contribute protein. For a more balanced plate, serve a bowl with a side of vegetables or salad.

Choosing the ingredients

Pumpkin purée: Use plain canned pumpkin rather than pumpkin pie filling, which is already sweetened and spiced. The slow-cooker method adds the purée before cooking.

Leek and oil: The recipe calls for only the dark green leek leaves and garlic-infused olive oil. Slice the leek evenly so it softens at the same pace.

Broth and bacon: Choose low FODMAP chicken bone broth and low-sodium bacon as specified. The bacon contributes both crisp pieces and the cooking fat used to start the soup.

Building flavour in the pan

Bacon fat: Crisp the bacon first, then leave about 1 tablespoon of its fat in the pot or frying pan. This gives the leek a savoury base without leaving all the rendered fat behind.

Sage: Cook the sage for only 30 seconds, stirring constantly, to bring out its aroma without letting the leaves catch.

Deglazing: Adding broth and scraping the pan or pot lifts browned bits into the soup. In the pressure-cooker method, take care to clear the base before closing the lid.

Getting the texture right

Blend: Use an immersion blender on low until the soup looks smooth. If using a countertop blender, work carefully with the hot mixture and follow the blender maker’s directions.

Cream: Stir the cream in after blending rather than blending it into the soup. This keeps the finish smooth and lets the cream remain distinct from the pumpkin base.

Bacon: Blend only one-third of the reserved bacon into the soup, then stir in the rest. That leaves crisp, savoury pieces in the finished bowls.

Choosing a cooking method

Instant Pot: The recipe specifies 10 minutes at pressure after sautéing, followed by a quick pressure release. Allow a few minutes for the soup to cool before blending.

Slow cooker: Cook on Low for 4 hours or High for 2 hours, after sautéing the bacon, leek and sage on the hob. Refrigerate the cooked bacon while the soup cooks, then add it at the end.

Seasoning and doneness

Spices: White pepper, smoked paprika and a small amount of pumpkin pie spice give the soup a warm, savoury profile. Black pepper can stand in for white pepper.

Final check: Blend until no large pieces remain, then taste after adding the cream and bacon. Adjust the salt and pepper to suit your broth and bacon.

What to serve alongside

Serve the soup in bowls as a light meal, with the bacon on top or stirred through. A side salad or a piece of bread makes the meal more substantial.

For a dairy-free option, use coconut cream as directed. Choose any bread or accompaniments according to your dietary needs.

Recipe notes & tips

• Cut the bacon into evenly sized pieces so they crisp at a similar rate.
• Keep stirring the leek and sage while they cook to prevent them catching.
• Scrape the cooker or frying-pan base thoroughly when adding the first cup of broth.
• Use an immersion blender directly in the cooker to avoid transferring hot soup.
• Stir the cream in after blending, then taste before adding extra salt.
• Keep the cooked bacon chilled during the slow-cooker cook time.

Variations

• Use coconut cream: Swap it for the double cream for the recipe’s dairy-free option.
• Choose black pepper: Use it in place of white pepper if that is what you have.
• Use dried sage: Replace the fresh sage leaves with 1/2 teaspoon dried sage.
• Adjust the spice: Use the lower or higher amount of pumpkin pie spice to suit your taste.
• Change the finish: Reserve more bacon for topping the bowls rather than stirring it all through.

Common mistakes to avoid

• Using pumpkin pie filling: Choose plain pumpkin purée so the soup does not get unintended sweetness.
• Leaving too much bacon fat: Drain it until about 1 tablespoon remains in the pot or pan.
• Skipping the scrape: Deglaze with broth and loosen the browned bits before cooking.
• Overcooking the sage: Stir it constantly and stop after 30 seconds.
• Blending in the cream: Stir it in after the soup is smooth to follow the method.
• Blending all the bacon: Blend in only one-third, then stir in the rest for pieces in the soup.

How to store

Cool leftovers and store them in a covered container in the refrigerator for up to 3 days. Reheat gently on the hob or in the microwave, stirring occasionally; the cream may separate slightly, so stir well before serving.

Frequently asked questions