Spiced Pumpkin Soup

Spiced Pumpkin Soup

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

6 servings
Preparation 10 min
Cooking 1 h 25 min

190 calories per 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   0.1 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]   0.1 g
  ground pepper to taste    
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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

190

Fat

12 g

18 %

Saturated 7 g
+ Trans 0.1 g

36 %

Cholesterol

0 mg

Sodium

570 mg

24 %

Carbohydrate

21 g

7 %

Fibre

4 g

14 %

Sugars

7 g

Protein

4 g

Vitamin A

130 %

Vitamin C

30 %

Calcium

6 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Halal | High Iron | Kosher | Caribbean

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