Evelyn Reed 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 Pumpkin Soup
Course: SoupsCuisine: AmericanDifficulty: Easy4-6
servings10
minutes15
minutes150
kcalThis gentle, creamy pumpkin soup is soothing, reflux-friendly, and ready in just 15 minutes. Perfect for a heartburn-safe lunch or light dinner.
Ingredients
1.2 kg pumpkin, peeled and diced
1½ cups leeks (white part only), sliced
1 Tbsp garlic-infused olive oil
3 cups low-sodium broth
1 cup water
½ tsp salt (optional)
1 cup oat milk or lactose-free milk
Fresh parsley or chives, for garnish
Directions
- Heat garlic-infused oil in a pot. Add leeks, sauté 3–4 minutes.
- Add pumpkin, broth, and water. Simmer uncovered 10–12 minutes.
- Blend soup until smooth.
- Stir in milk. Do not boil.
- Season lightly, garnish, and serve warm.
