🛠️Kitchen Tools You Will Need

• 1 Small Saucepan (a small, deep pot used on the stove)
• 1 Measuring Cup (for liquid and pumpkin puree)
• 1 Measuring Spoon set (for tablespoons and teaspoons)
• 1 Wooden spoon or heat-resistant spatula (for stirring)
• 1 Cutting board & knife
• Paper towels

🛒Ingredients List

• 1 cup Canned Pure Pumpkin Puree (Make sure the label says “100% Pure Pumpkin”, NOT “Pumpkin Pie Mix”)
• 1/2 cup Unsweetened Almond Milk (or lactose-free milk)
• 1/2 cup Low-Sodium Vegetable Broth (or plain warm water)
• 1/2 cup Firm Tofu (Check the package label for the word “Firm”)
• 1 tsp Garlic-Infused Olive Oil (This gives a garlic flavor without hurting your stomach)
• 1 tsp Fresh Ginger (Grated finely using a grater, or bought pre-grated in a tube)
• 1 tbsp Green parts of Spring Onion / Scallion (Only use the green top leaves; throw away or save the white bottom bulbs as those contain onions)
• A tiny pinch of Ground Nutmeg or Ground Cinnamon (Use just what you can pinch between your thumb and index finger)

🍳Step-by-Step Instructions

Step 1: Prepare Your Ingredients (Prep Time: 4 Minutes)

1. Prepare the Tofu: Open your package of firm tofu. Take out the block and lay it on 2 paper towels to pat away excess moisture. Cut off a piece about the size of a deck of playing cards (this equals roughly 1/2 cup). Cut that piece into tiny, bite-sized square cubes. Set aside on a small plate.
2. Prepare the Green Onion: Take 1 stalk of a green onion/scallion. Slice off and throw away the white bulb at the bottom. Take the bright green tops and chop them into tiny rings using your knife until you fill 1 tablespoon.
3. Measure Your Liquids: Pour $1/2$ cup of almond milk and $1/2$ cup of broth (or water) into a measuring cup so they are ready by your stove.

Step 2: Start Cooking on the Stove (Cook Time: 2 Minutes)

1. Place your saucepan on a stove burner.
2. Pour 1 teaspoon of garlic-infused olive oil into the saucepan.
3. Turn the stove dial to Medium Heat (usually numbered 4 or 5 on a stove dial from 1–10).
4. Wait about 30 seconds for the oil to warm up.
5. Add the 1 tablespoon of sliced green onion tops and 1 teaspoon of grated ginger into the pan.
6. Stir constantly with your wooden spoon for 1 minute. You will start to smell a pleasant, warm aroma.

Step 3: Combine the Liquids & Pumpkin (Cook Time: 3 Minutes)

1. Carefully measure and add 1 cup of pumpkin puree into the saucepan.
2. Slowly pour in the 1/2 cup of almond milk and 1/2 cup of broth (or water).
3. Use your wooden spoon to gently whisk and stir everything together until the pumpkin and liquids melt into one smooth, creamy liquid with no large clumps.
4. Let it heat for about 2 minutes until you see tiny bubbles starting to pop gently at the surface (this is called a simmer).

Step 4: Add Tofu & Heat Through (Cook Time: 5 Minutes)

1. Gently drop your prepared tofu cubes into the hot soup.
2. Turn the stove heat down slightly to Medium-Low (around number 3 or 4).
3. Put a lid on your saucepan. Let it sit and cook undisturbed for 5 minutes. This warms the tofu gently and allows all the flavors to blend together.

Step 5: Season & Serve! (1 Minute)

1. Carefully remove the lid (watch out for steam rising!).
2. Turn off the stove burner completely.
3. Sprinkle your tiny pinch of ground nutmeg or cinnamon into the soup and stir gently one last time.
4. Carefully pour the soup out of the saucepan into your favorite bowl. Enjoy while warm!

💡 Tips & Variations

If you would like to swap out the tofu or try a non-vegetarian version, here are quick, digestive-friendly protein options:

🍗 1. Chicken Thigh or Breast

• Why it works: Plain chicken is naturally FODMAP-free, very low in sodium, and full of lean protein. Chicken thigh is naturally juicier and tenderizes beautifully in soup!
• Fast Method (Pre-cooked): Stir in $1/2$ cup of cooked, plain shredded chicken breast or thigh in Step 4 to heat through.
• Fresh Method (Raw Chicken): Slice 1 small raw, skinless, boneless chicken thigh or breast into thin strips. In Step 2, cook the chicken in the oil with ginger and green onion tops for 4–5 minutes until cooked through before adding the pumpkin and milk.

🐟 2. Flaked Salmon or White Fish

• Why it works: Rich in healthy fats and gentle on digestion.
• How to add: Gently fold $1/2$ cup of cooked, unseasoned flaked salmon, cod, or trout into the soup in Step 5 right before serving so it stays tender.

🦃 3. Ground Turkey

• Why it works: Offers a rich, comforting texture perfect for cold autumn days.
• How to add: In Step 2, brown 2–3 oz of extra-lean ground turkey in the oil along with the ginger and green onion tops until fully cooked through before adding the liquids.

💡 Safety & Health Tips

🩺 Portion Guidance: If monitoring protein intake for kidney care, keep meat or fish portions to around 2–3 oz (approx. $1/2$ cup) per serving.

🛑 Avoid Pre-Seasoned / Cured Meats: Bacon, sausages, and pre-packaged meats often contain high sodium, garlic, or onion powder. Stick to plain, fresh cuts.