Low Acid Pumpkin Soup

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With its silky texture and mild sweetness, this Low Acid Pumpkin Soup offers a non-acidic comfort food that’s both nourishing and easy on the stomach. The rich pumpkin base is blended with leeks and garlic-infused oil instead of harsh aromatics, making it reflux-friendly and ideal for those managing GERD or acid reflux. You’ll love how creamy and satisfying it tastes without any irritation.

Ingredients Needed:

• 1.2 kg (2.4 lb) pumpkin: peeled, seeded, and diced into chunks.
• 1 ½ cups sliced leeks (white part only): mild, low-acid onion substitute.
• 1 Tbsp garlic-infused olive oil: adds flavor without triggering reflux.
• 3 cups low-sodium chicken or vegetable broth: gentle soup base.
• 1 cup water: helps thin the soup naturally.
• ½ tsp salt (optional): or to taste.
• 1 cup oat milk or lactose-free milk: creamy, reflux-friendly option.
• Fresh parsley or chives: for garnish.

How to Make Low Acid Pumpkin Soup:

Prepare the Pumpkin:
Cut pumpkin into slices, remove skin and seeds, then dice into 1½-inch chunks.

Cook the Vegetables:
In a large pot, warm garlic-infused olive oil over medium heat. Add sliced leeks and sauté gently for 3–4 minutes until soft.

Simmer the Soup:
Add pumpkin, broth, and water. Bring to a boil, then reduce heat and simmer uncovered for about 10–12 minutes, until pumpkin is fork-tender.

Blend Until Smooth:
Remove from heat and use an immersion blender to puree until creamy. (If using a regular blender, let the soup cool slightly before blending in batches.)

Add Creaminess:
Stir in oat milk or lactose-free milk. Do not boil after adding milk to prevent curdling.

Season and Serve:
Add a small pinch of salt if needed. Garnish with parsley or chives for a fresh, alkaline-friendly touch. Serve warm.

Recipe Tips:

• Avoid onions and garlic cloves—use leeks and garlic-infused oil instead.
• Oat milk gives a creamy texture without adding acid.
• Never boil after adding milk or cream to keep it silky.
• For extra protein, add a spoonful of plain silken tofu before blending.
• Sprinkle with herbs, not pepper, for a soothing finish.

How to Store & Reheat:

• Room Temperature: Cool for no more than 1–2 hours before refrigerating.
• Fridge: Store in a sealed container for up to 4 days.
• Freezer: Freeze up to 2 months. Thaw in the fridge overnight and reheat gently over low heat.

Nutrition Facts (per serving):

• Calories: ~150
• Sodium: ~170mg
• Protein: ~4g
• Fat: ~5g
• Carbs: ~20g
• Fibre: ~4g
• Sugar: ~6g

FAQs:

Is pumpkin soup good for acid reflux?
Yes! Pumpkin is naturally low acid and rich in fiber, making it gentle and reflux-friendly.

What kind of milk is best for low acid diets?
Oat milk, almond milk, or lactose-free milk are great choices since they’re non-acidic and easier to digest.

Can I use butternut squash instead of pumpkin?
Yes, butternut squash has a similar mild, slightly sweet flavor and is also low acid.

What herbs can I add without triggering reflux?
Parsley, basil, chives, and thyme are safe, non-acidic options.

Can I make this soup dairy-free?
Absolutely! Simply replace the milk with oat milk or coconut milk for a dairy-free, low acid version.

Try More Recipes:

• Low Acid Creamy Potato Soup
• Low Acid Lentil-Free Vegetable Soup
• Low Acid Instant Pot Beef Stew