Pumpkin Coconut Soup

Gluten Free
Health score
8%
Pumpkin Coconut Soup
35 min.
15
249kcal

Suggestions


Embrace the warmth of comforting delights with this delightful Pumpkin Coconut Soup, a dish that perfectly marries the flavors of autumn with exotic coconut undertones. Ideal for gatherings, this gluten-free recipe serves 15 people, making it an excellent centerpiece for your lunch, main course, or dinner plans. With a preparation time of just 35 minutes, you can invite family and friends over and impress them with a gourmet meal without the fuss.

The enchanting aroma of sautéed onions and carrots mingling with garlic sets the stage for an irresistible medley of tastes. The addition of creamy, luscious coconut milk and hearty pumpkin creates a silky texture that's not only delicious but also nourishing. Each bowl is packed with a balance of nutrients, with protein contributing nearly a quarter of the caloric content and healthy fats making it velvety smooth.

Garnish your soup with a drizzle of whipping cream or crème fraîche, a sprinkle of toasted coconut, and a touch of lime zest for a striking presentation and a burst of flavor that will undoubtedly leave everyone asking for seconds. Whether you make it ahead of time or whip it up fresh, this Pumpkin Coconut Soup is sure to become a beloved dish in your recipe repertoire. So, gather your ingredients and prepare to savor this exquisite culinary creation that celebrates the best of seasonal produce!

Ingredients

  • 14 ounce coconut milk canned
  • tablespoon canola oil 
  • cup carrots chopped
  • 28 ounce chicken broth divided canned
  • cloves garlic minced
  • 0.1 teaspoon ground pepper red
  • tablespoons juice of lime 
  • 15 servings lime zest toasted
  • cup onion chopped
  • 30 ounce pumpkin unsweetened canned
  • 1.3 teaspoons salt 
  • tablespoon sugar 

Equipment

  • whisk
  • blender
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat; add onion and carrot, and cook, stirring frequently, 5 minutes or until vegetables begin to soften. Stir in garlic, and cook 30 seconds.
  2. Add 1 can of chicken broth; bring to a simmer, and cook 10 minutes or until vegetables are very tender.
  3. Remove from heat; cool 10 minutes.
  4. Transfer mixture to a blender, and puree until smooth. Return mixture to Dutch oven, and add pumpkin, coconut milk, and remaining can of chicken broth, stirring with a whisk. Bring to a simmer over medium heat; stir in lime juice and next 3 ingredients.
  5. Garnish, if desired.
  6. Note: Pumpkin Coconut Soup can be made the day before.
  7. Pour into a screw-top container, and store in the refrigerator until you're ready to hit the road.

Nutrition Facts

Calories249kcal
Protein23.98%
Fat60.51%
Carbs15.51%

Properties

Glycemic Index
13.73
Glycemic Load
1.09
Inflammation Score
-10
Nutrition Score
12.444347889527%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.18mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.53mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:249.28kcal
12.46%
Fat:17.13g
26.36%
Saturated Fat:10.38g
64.9%
Carbohydrates:9.88g
3.29%
Net Carbohydrates:7.21g
2.62%
Sugar:4.89g
5.43%
Cholesterol:43.41mg
14.47%
Sodium:466.15mg
20.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.28g
30.55%
Vitamin A:10572IU
211.44%
Manganese:0.36mg
18.04%
Selenium:12.18µg
17.4%
Phosphorus:142.99mg
14.3%
Vitamin K:12.66µg
12.06%
Zinc:1.68mg
11.19%
Iron:1.99mg
11.03%
Fiber:2.67g
10.67%
Potassium:328.82mg
9.39%
Vitamin B12:0.55µg
9.22%
Magnesium:36.32mg
9.08%
Vitamin B3:1.79mg
8.96%
Vitamin B6:0.18mg
8.85%
Copper:0.17mg
8.46%
Vitamin E:1.18mg
7.86%
Vitamin B2:0.12mg
7.09%
Vitamin C:5.24mg
6.35%
Calcium:42.71mg
4.27%
Folate:16.57µg
4.14%
Vitamin B5:0.35mg
3.55%
Vitamin B1:0.04mg
2.36%
Vitamin D:0.29µg
1.95%
Source:My Recipes