Spiced Pumpkin Soup

27 Reviews
100% would make this recipe again

A mixture of spices, coconut milk, and banana add complexity and flavour to this soup.

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Preparation : 10 min Cooking : 1 h 25 min
190 calories/serving

Ingredients

5 cups pumpkin, cut into 1,5 cm cubes 1.1 kg
1 onions, finely chopped 200 g
1 carrots, finely chopped 100 g
1 clove garlic, finely chopped
1 stalk celery, finely chopped 70 g
2 tbsp canola oil 30 mL
1 cloves 0.1 g
1 bay leaf 0.2 g
1 bananas, small, sliced into rounds 150 g
5 cups chicken broth 1.25 L
3/4 cup unsweetened coconut milk 190 mL
1 1/4 tsp ground cumin 3 g
1 tsp curry powder 3 g
1 tsp ground cinnamon 3 g
1 pinch nutmeg
1 tsp turmeric 3 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 175°C/375°F.
  2. Put the pumpkin, whole, on a baking sheet and bake for about 1 h until soft. Let it cool down, remove the seeds, carve out the pulp and dice it into 1,5 cm cubes. Take the required quantity and put the rest in the refrigerator or in the freezer for future use in another recipe.
  3. Finely chop the onion, carrot, celery, and garlic. Heat the oil in a pot over medium heat, then add the chopped vegetables. Sauté until soft, about 8 min. Add the clove and bay leaf, then the banana and cook an additional 2 min. Stir in the pumpkin cubes, broth, coconut milk, cumin, curry, cinnamon, turmeric, and ground nutmeg. Bring to a boil, then lower the heat, cover and cook over medium heat about 15 min to blend the flavours.
  4. Cool slightly, discard the bay leaf and the clove, then purée the soup in a blender. Adjust the seasoning and add more broth if the soup is too thick.
  5. Ladle soup into serving bowls, garnish with fresh cilantro leaves then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

190

Fat

12 g

18 %

Saturated 7.1 g
+ Trans 0.1 g

36 %

Cholesterol

0 mg

Sodium

570 mg

24 %

Carbohydrate

21 g

7 %

Fibre

4 g

14 %

Sugars

7 g

Net Carbs

17 g

Protein

4 g

Vitamin A

130 %

Vitamin C

29 %

Calcium

7 %

Iron

19 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Manganese, Potassium, Vitamin A
Good source of  :
Folacin, Iron, Magnesium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

27 Reviews (27 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | Halal | Kosher | High Iron | Caribbean

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