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Kabocha-Carrot Bisque with Red Lentils and Ginger (low-FODMAP, vegan)

This kabocha squash-based soup is so sophisticated and soothing in flavor, you’ll never guess that it’s vegan, low-FODMAP, dairy-free, and easily adapted to be made gluten-free, too!

Apparently there’s a degree of controversy over what you can call a “bisque.”

For some, a “bisque” can only describe a creamy soup made with seafood, such as lobster. For others, it can describe a vegetable soup, but must contain cream.

For yet others, “bisque” can describe any pureed soup. I was reading that bisque purists don’t like this flexibility in interpretation.

But I decided I couldn’t really call this recipe a “soup” when I set a bowlful in front of my boyfriend and asked how he liked it. He said, “It’s not really very…soupy.”

Which is fair. It’s not that soupy. The texture is light and velvety, like meringue or a sponge-y cake.

And it doesn’t have any seafood or cream--it’s completely vegan, but it’s so rich and smooth, you’d hardly guess.

So I’m calling it a bisque. Sorry, bisque purists.kabocha-carrot

On an unrelated note, Alana over at A Little Bit Yummy put out a new post a couple weeks ago about vegetables you can eat freely on the low-FODMAP diet, without being restricted by portion size. Included in the list were carrots and kabocha squash, also called Jap pumpkin–two ingredients featured prominently in this recipe.

This warming, low-FODMAP recipe will soothe your tummy and your soul.


Kabocha-Carrot Bisque with Red Lentils and Ginger
Serves 5
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  1. 2 Tbsp. garlic-infused oil
  2. 8 oz. (225 g) carrots, peeled and chopped
  3. 2 Tbsp. grated fresh ginger (about 1/2 oz./15 g)
  4. 5 cups water
  5. 1 large kabocha squash, seeds and skin removed, chopped
  6. 1/2 cup dry split red lentils
  7. 2 Tbsp. reduced-sodium soy sauce or tamari
  8. 1/2 cup chopped green onion stems
  1. In a large, heavy-bottomed stock pot or Dutch oven, heat the garlic-infused oil over medium-high heat. Add the carrots and ginger and sauté for 5 minutes, stirring constantly to prevent the ginger from sticking and burning.
  2. After 5 minutes, add the water, kabocha squash and lentils. Put the heat on high and bring to a boil; then reduce heat back to medium and simmer 20 minutes, until the lentils are starting to disintegrate and the squash can be pierced easily with a fork.
  3. Add the soy sauce or tamari and green onions. Puree with an immersion blender or by transferring to a regular blender. Add more water, optional, if you prefer a soupier texture.
  4. Serve topped with diced green onion stems.
  1. For a gluten-free version of this recipe, be sure to use gluten-free tamari rather than soy sauce. Regular soy sauce can be tolerated in small quantities during the elimination phase of the low-FODMAP diet if you do not have celiac disease or gluten intolerance.
The Hungry Caterpillar
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  1. Cora says:

    Yes, I definitely had no idea what “bisque” ACTUALLY meant. I think I just threw it into my vocabulary every now and then to make myself sound fancy. Or french. Thanks for clearing that up..
    Whatever you want to call this, it seems like it would be soooooo creamy. With the blended kabocha and lentils? Ya, wow. I would almost want to serve it on top of rice. So warming and healthy with the ginger and carrots. Mmmmm.

    1. Joyce says:

      I bet it’d be delicious on rice. It does have a texture a bit like daal, just without the curry.

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