Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

Arrow
Printer

Coconut Curry Pumpkin Soup

Wednesday, May 08, 2019
timer
Total time
1 hour
pie_chart
Portions
5

This is a classic pumpkin soup with a coconut twist. Served with tasted sourdough, it is the perfect lunch time meal.

Ingredients
or1kg of pumpkin, peled, deseeded, cut into 3cm chuncks
or2 sweet potato, peeled, deseeded, cut into 3cm chuncks
or1 tbsp of , curry powder (6 g)
or1 tsp of , turmeric, ground (3 g)
or1 tsp of , cinnamon, ground (3 g)
or2 cloves of garlic, minced (6 g)
or2 onions, diced (300 g)
or2 tablespoons of olive oil (27 g)
or1 Can of coconut Cream (400 g)
or2 cups of vegetable stock, (480 g)
Preparation
1.
Preheat the oven to 180ºC/350ºF/Gas Mark 4.
2.
Place the pumpkin and sweet potato chunks on a baking tray, drizzle with 1 tablespoon of olive oil and season generously with sea salt and freshly cracked black pepper. Place into the oven and bake all together for 40-45 minutes.
3.
When the pumpkin has about 25 minutes to go, heat the remaining olive oil in a deep saucepan on a low-medium heat and cook the onions and garlic for 15 minutes until the onion starts to caramelise. Add in all the spices and cook for a further 2 minutes, then add in the coconut milk and stock. Bring to the boil, then simmer for 10 minutes
4.
Once the pumpkin and sweet potato is ready, add the chunks into the soup and blitz half the soup with a stick blender.
5.
Serve the soup between bowls and serve with bread
Nutritional information
Per 100 gPer portion (497 g)% DRI
Energy72 kcal356 kcal18 %
Fat4 g21 g33 %
Fatty acids, total saturated3 g14 g68 %
Cholesterol1 mg3 mg1 %
Sodium40 mg197 mg8 %
Carbohydrate8 g38 g13 %
Sugars3 g13 gremove
Fiber1 g5 g19 %
Protein1 g7 gremove