Spiced Pumpkin Soup

11 Reviews
82% would make this recipe again

A mixture of spices, coconut milk, and banana add complexity and flavour to this soup.

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Ingredients

??? pumpkin, cut into 1,5 cm cubes ???
??? onions, finely chopped ???
??? carrots, finely chopped ???
??? garlic, finely chopped ???
??? celery, finely chopped ???
??? canola oil ???
??? cloves ???
??? bay leaf ???
??? bananas, small, sliced into rounds ???
??? chicken broth, low-sodium ???
??? unsweetened coconut milk ???
??? ground cumin ???
??? curry powder ???
??? ground cinnamon ???
??? nutmeg ???
??? turmeric ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 175°C/375°F.
  2. 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.
  3. 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.
  4. 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.
  5. 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

200

Fat

12 g

19 %

Saturated 7.4 g
+ Trans 0.1 g

37 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

22 g

7 %

Fibre

4 g

14 %

Sugars

7 g

Net Carbs

18 g

Protein

6 g

Vitamin A

130 %

Vitamin C

29 %

Calcium

6 %

Iron

21 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Manganese, Potassium, Vitamin A
Good source of  :
Copper, Folacin, Iron, Magnesium, Niacin, Vitamin E
Source of  :
Calcium, Fibre, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

11 Reviews (11 with rating only) 82% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | Low Sodium | Halal | Kosher | High Iron | Caribbean

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