Curried Pumpkin Soup

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

Suggestions


Warm up your kitchen and your soul with this delightful Curried Pumpkin Soup, a perfect blend of comforting flavors and vibrant spices. This vegetarian and gluten-free dish is not only a feast for the senses but also a healthy choice, boasting just 176 calories per serving. Whether you're looking for a cozy starter for a dinner party or a nourishing snack on a chilly day, this soup fits the bill beautifully.

The star of the show is the solid-pack pumpkin, which provides a creamy texture and a subtle sweetness that pairs perfectly with the aromatic spices. The addition of fresh ginger and garlic adds depth, while the warm notes of cumin, coriander, and cardamom create a fragrant symphony that will have your taste buds dancing. Topped with a tantalizing tempering of mustard seeds and curry leaves, this soup is a celebration of flavors that will leave you craving more.

Ready in just 50 minutes and serving up to 12 people, this recipe is ideal for gatherings or meal prep for the week ahead. Plus, it can be made a day in advance, allowing the flavors to meld beautifully. So, gather your ingredients, roll up your sleeves, and get ready to enjoy a bowl of this delicious Curried Pumpkin Soup that’s sure to impress family and friends alike!

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