Curried Pumpkin Soup

Vegetarian
Gluten Free
Health score
7%
Curried Pumpkin Soup
50 min.
12
176kcal

Suggestions


Welcome to the comforting world of culinary delights with our Curried Pumpkin Soup! This vibrant and aromatic dish is a celebration of fall flavors, combining the earthy sweetness of pumpkin with a medley of spices that dance on your palate. Whether you're seeking a warm starter for a gathering, a cozy snack during chilly nights, or an elegant antipasto for your gourmet meal, this soup ticks all the boxes.

What sets this recipe apart is not only its inviting texture and rich taste but also its vegetarian and gluten-free qualities, making it an excellent choice for all diners. With just a handful of ingredients, including fresh ginger, garlic, and a blend of spices, you’ll find that it’s both easy to prepare and incredibly satisfying. The addition of coconut milk imparts a creamy smoothness that complements the pumpkin beautifully, while a sprinkle of mustard seeds and curry leaves adds an exciting crunch and depth of flavor.

Ready in just 50 minutes and serving up to 12 people, this soup is perfect for your next family gathering or cozy dinner party. Each spoonful delivers 176 calories packed with nutrients to warm you from the inside out. So, gather your ingredients, roll up your sleeves, and join us in creating a bowl of deliciousness that enchants the senses and nourishes the soul!

Ingredients

  • teaspoons brown mustard seeds 
  •  curry leaves fresh
  • 1.5 tablespoons ginger fresh minced peeled
  • large garlic clove minced
  • 0.1 teaspoon ground cardamom 
  • teaspoon ground coriander 
  • teaspoons ground cumin 
  • 12 fl. oz. chicken broth reduced-sodium
  • 0.3 cup olive oil 
  • cups onion finely chopped
  • 0.8 teaspoon pepper dried red hot
  • 1.5 teaspoons salt 
  • 30 oz pumpkin puree canned ()
  • tablespoons butter unsalted
  • 14 oz coconut milk unsweetened low-fat canned (not )
  • cups water 

Equipment

  • bowl
  • frying pan
  • pot
  • blender

Directions

  1. Cook onions in butter in a wide 6-quart heavy pot over moderately low heat, stirring occasionally, until softened, 3 to 5 minutes.
  2. Add garlic and ginger and cook, stirring, 1 minute.
  3. Add cumin, coriander, and cardamom and cook, stirring, 1 minute. Stir in salt, red pepper flakes, pumpkin, water, broth, and coconut milk and simmer, uncovered, stirring occasionally, 30 minutes. Purée soup in batches in a blender until smooth (use caution when blending hot liquids), transferring to a large bowl, and return soup to pot. Keep soup warm over low heat.
  4. Heat oil in a small heavy skillet over moderately high heat until hot but not smoking, then cook mustard seeds until they begin to pop, about 15 seconds.
  5. Add curry leaves and cook 5 seconds, then pour mixture into pumpkin soup. Stir until combined well and season soup with salt. Soup can be thinned with additional water.
  6. Soup can be made 1 day ahead and cooled completely, uncovered, then chilled, covered.

Nutrition Facts

Calories176kcal
Protein5.55%
Fat70.82%
Carbs23.63%

Properties

Glycemic Index
6.83
Glycemic Load
0.62
Inflammation Score
-10
Nutrition Score
14.239130509288%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
5.42mg

Nutrients percent of daily need

Calories:176.13kcal
8.81%
Fat:14.81g
22.78%
Saturated Fat:8.98g
56.12%
Carbohydrates:11.12g
3.71%
Net Carbohydrates:7.67g
2.79%
Sugar:4.65g
5.17%
Cholesterol:5.02mg
1.67%
Sodium:316.29mg
13.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.61g
5.23%
Vitamin A:11155.48IU
223.11%
Vitamin B3:8.66mg
43.3%
Folate:97.47µg
24.37%
Manganese:0.48mg
23.87%
Vitamin C:19.48mg
23.61%
Vitamin K:14.51µg
13.82%
Fiber:3.44g
13.77%
Iron:1.97mg
10.92%
Copper:0.21mg
10.61%
Vitamin E:1.57mg
10.47%
Potassium:314.52mg
8.99%
Magnesium:35.06mg
8.76%
Phosphorus:79.19mg
7.92%
Vitamin B6:0.1mg
4.87%
Calcium:42.82mg
4.28%
Vitamin B5:0.39mg
3.85%
Selenium:2.69µg
3.84%
Vitamin B2:0.06mg
3.5%
Zinc:0.47mg
3.13%
Vitamin B1:0.04mg
2.83%
Source:Epicurious