Recipes ofRachel Scrivin

Dietitian · DT7744

Online Nutrition Education and Consulting


Pumpkin Coconut Curry Soup

Tuesday, November 06, 2018
Total time
55 minutes
Preparation time
20 minutes

Try this spicy and tasty pumpkin soup. Warms your soul.

or2 tablespoons of oil, olive, salad or cooking (27 g)
or500 grams of pumpkin, raw
or200 grams of onion, raw
or3 cloves of garlic, raw (9 g)
or2 cans of coconut milk (800 g)
or2 tsps of spices, curry powder (4 g)
or25 grams of butter, regular
Preheat the oven to 180 degrees Celsius. Chop up the pumpkin into wedges, leave the skin on. Place the pumpkin on an oven tray and sprinkle over the olive oil. Bake the pumpkin for 20 - 30 minutes until cooked. Remove from the oven and allow to cool. Once cool remove the skins.
In a large soup pot, heat up the butter. Chop up the onion and garlic, add to the melted butter and cook. Stir the curry powder through. Add the pumpkin and combine.
Slowly add the 2 cans of coconut milk (you can use coconut cream if want a creamier texture). Allow to simmer and then remove from the heat. Once the heat has reduced, use a magic wand hand beater or food processor to puree the pumpkin soup. Return the pureed soup to a clean pot and heat through.
Serve with homemade bread, or croutons on top. Topping suggestions; Fresh parsley, cashews or peanuts, Greek yoghurt.
Nutritional information
Per 100 gPer portion (261 g)% DRI
Energy53 kcal138 kcal7 %
Fat3 g8 g13 %
Fatty acids, total saturated1 g3 g15 %
Cholesterol3 mg9 mg3 %
Sodium67 mg174 mg7 %
Carbohydrate6 g16 g5 %
Sugars3 g9 gremove
Fiber1 g2 g8 %
Protein1 g2 gremove