Curried Pumpkin Soup

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

Suggestions


Warm up your culinary repertoire with this delectable Curried Pumpkin Soup, a dish that is both comforting and nourishing. Perfect for chilly evenings or as an exciting starter for your next gathering, this vibrant soup marries the earthy sweetness of pumpkin with a medley of aromatic spices that will tantalize your taste buds.

This vegetarian and gluten-free recipe makes a generous serving of twelve, ensuring there's plenty to share with family and friends. The blend of warmth from fresh ginger and garlic, paired with the fragrant essence of curry leaves and mustard seeds, creates an irresistible aroma that fills your kitchen, making cooking a joyous experience.

With a rich texture, creamy coconut milk, and a subtle hint of heat from red pepper flakes, this Curried Pumpkin Soup is not just a meal; it’s an adventure in flavor. Each bowl is a delightful balance of spices and wholesome ingredients, providing just 176 calories per serving—making it a guilt-free choice for any occasion.

Whether it's served as a starter, a cozy snack, or a hearty anti-pasti option, this soup is sure to impress your guests and become a favorite in your household. So grab your apron and get ready to enjoy the vibrant flavors of Autumn in every spoonful!

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