Easy and healthy coconut curry pumpkin soup
User Reviews
4.7
21 reviews
Excellent
Easy and healthy coconut curry pumpkin soup
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Easy and healthy vegan coconut curry pumpkin soup topped with toasted cashews and fresh chillies is a rich, satisfying and guilt-free recipe.
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Ingredients
- 4 cups pumpkin chunks
- 2 tablespoons olive oil
- Generous pinch of salt
- 2 tablespoons coconut oil for frying
- 1 onion finely chopped
- 3 garlic cloves thinly sliced
- 4 cm piece of fresh ginger finely grated
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon Turmeric
- ½ teaspoon cardamom powder
- 2 teaspoons garam masala
- 2 cups vegetable stock
- 1 x 400g can coconut milk
- salt & pepper to taste
- fresh lime juice
to serve
- 100 g toasted cashew nuts
- sliced fresh chilli
- fresh basil leaves
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Instructions
- Pre-heat the oven to 200°C/390°F.
- Place the pumpkin chunks on a baking tray and pour over the oil. Season with the salt and place in the oven and allow to roast for approximately 30 minutes until the pumpkin is soft and starting to caramelise.
- In the meantime, add the coconut oil to a pot and saute the onion, garlic and ginger until soft and fragrant. Add the spices and fry for another 30 seconds before pouring in the stock.
- Reduce the heat and allow to simmer for 10 minutes.
- When the pumpkin is cooked, add to the stock and pour in the coconut milk.
- Allow to simmer for 10 minutes then season to taste and puree in a food processor or with a handheld blender.
- Adjust seasoning if necessary and add a squeeze of fresh lime juice.
- Serve topped with the cashes, chillies and basil leaves.
Nutrition Information
Show Details
Calories
232kcal
(12%)
Carbohydrates
6g
(2%)
Protein
2g
(4%)
Fat
24g
(37%)
Saturated Fat
17g
(85%)
Sodium
324mg
(14%)
Potassium
187mg
(5%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
331IU
(7%)
Vitamin C
2mg
(2%)
Calcium
19mg
(2%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 232 kcal
% Daily Value*
| Calories | 232kcal | 12% |
| Carbohydrates | 6g | 2% |
| Protein | 2g | 4% |
| Fat | 24g | 37% |
| Saturated Fat | 17g | 85% |
| Sodium | 324mg | 14% |
| Potassium | 187mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 331IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 19mg | 2% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
21 reviews
Excellent
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