Canada 
Alberta 
British Columbia 
Manitoba
New Brunswick 
Newfoundland Labrador 
Nova Scotia 
Ontario 
Prince Edward Island 
Quebec 
Saskatchewan 
United States 
Belgium
France 
Italy 
Switzerland
Elsewhere
Elsewhere
×
Elsewhere
Elsewhere
Spiced Pumpkin Soup
A mixture of spices, coconut milk, and banana add complexity and flavour to this soup.
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.
Observations
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
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 % |
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
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Fruits | 0 |
| Vegetables | 2 |
| Fats | 2 |
15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!
Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.
I want to maximize my savings * Based on an average-sized household of 2.5 peopleLeave a review
You have to be logged in to leave a review
Subscribe to SOS Plus
Already a PLUS, PREMIUM or VIP? Sign in