Pumpkin and Sweet Potato Soup
User Reviews
4.8
15 reviews
Excellent
Pumpkin and Sweet Potato Soup
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A simple pumpkin and sweet potato soup with coconut milk and lots of curry. Warming, healthy, and full of flavor.
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Ingredients
- 1 lb pumpkin 500 g, Note 1
- 1 lb sweet potatoes 500 g
- 1 tablespoon coconut oil or olive oil
- 1 medium onion
- 2 garlic cloves
- 2 tablespoons curry powder Note 2
- pinch of cayenne pepper optional and according to taste
- 2 ½ cups vegetable broth 750 ml
- 1 Can coconut milk 400 g/ 14 oz
- 2 teaspoons freshly squeezed lemon juice to taste
- fine sea salt
- some fresh parsley or coriander to garnish
Instructions
- Prepare pumpkin and sweet potatoes: If using Hokkaido, there is no need to peel it, any other sort should be peeled. Cube the pumpkin. Peel and cube the sweet potatoes as well. Chop the onion finely.1 lb pumpkin/ 450 g + 1 lb sweet potatoes/ 450 g + 1 medium onion
- Saute: Heat the oil in a heavy-bottomed pot. Cook the onion gently for about 3 minutes, stirring often, until translucent. Add the finely chopped garlic, curry powder, and cayenne pepper, if using. Stir well for about 30 seconds.1 tablespoon coconut oil 2 garlic cloves + 2 tablespoons curry powder + pinch of cayenne pepper
- Add the cubed pumpkin and sweet potatoes and stir well to coat with the spices. Saute for about 2-3 minutes, stirring often.
- Simmer soup: Add vegetable broth and coconut milk. Cover the pot, bring to a boil, and simmer for about 15 minutes or until the cubes are soft.2 ½ cups vegetable broth/ 750 ml + 1 can coconut milk
- Blend the soup with an immersion blender and adjust the taste with sea salt and lemon juice. Start with one or two teaspoons of freshly squeezed lemon juice and add more according to taste. Garnish with chopped herbs and a drizzle of coconut milk.2 teaspoons freshly squeezed lemon juice + fine sea salt + some fresh parsley or coriander to garnish
Notes
- I prefer Hokkaido (red Kuri squash), but butternut squash or another flavorful sort of pumpkin is fine.
- Adjust the quantity of curry powder according to how hot the powder is and to your taste. Alternatively, you can use curry paste. In this case, 1 or 2 teaspoons should be enough; curry paste is usually hotter than curry powder.
Nutrition Information
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Serving
1/4 of the soup
Calories
428kcal
(21%)
Carbohydrates
42g
(14%)
Protein
7g
(14%)
Fat
29g
(45%)
Saturated Fat
22g
(110%)
Polyunsaturated Fat
5g
Sodium
1120mg
(47%)
Fiber
8g
(32%)
Sugar
13g
(26%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 428 kcal
% Daily Value*
| Serving | 1/4 of the soup | |
| Calories | 428kcal | 21% |
| Carbohydrates | 42g | 14% |
| Protein | 7g | 14% |
| Fat | 29g | 45% |
| Saturated Fat | 22g | 110% |
| Polyunsaturated Fat | 5g | 29% |
| Sodium | 1120mg | 47% |
| Fiber | 8g | 32% |
| Sugar | 13g | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
15 reviews
Excellent
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