Spiced Pumpkin Soup

25 Reviews

100% 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

190 calories/serving

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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

Preheat the oven to 175°C/375°F.
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.
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.
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.
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 (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 %

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 %

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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

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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

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