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Spiced Pumpkin Soup

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0% would make this recipe again

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

Preparation : 10 min Cooking : 1 h 25 min
180 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

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
1 bay leaf 0.1 g
1 bananas, small, sliced into rounds 150 g
5 cups vegetable broth, low-sodium 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
salt [optional]
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.

Remarks

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

Nutrition Facts Table

per 1 Serving (400g)

Amount

% Daily Value

Calories

180

Fat

11 g

18 %

Saturated 7.1 g
+ Trans 0.1 g

36 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

21 g

7 %

Fibre

4 g

16 %

Sugars

8 g

Protein

3 g

Vitamin A

130 %

Vitamin C

29 %

Calcium

7 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Vitamin E, Vitamin K
Excellent source of  :
Manganese, Potassium, Vitamin A
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Fats 2

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This recipe is in the following categories

Vegetables | Soups | Vegetarian | High Iron | Vegan | Kosher | High Fibre | Low Sodium | Halal | Caribbean