Spiced pumpkin soup

Gluten Free
Dairy Free
Health score
37%
Spiced pumpkin soup
100 min.
10
414kcal

Suggestions


If you're in the mood for a comforting, flavorful soup that's both gluten and dairy-free, look no further than this spiced pumpkin soup! Perfect for those chilly evenings, this hearty bowl of goodness combines the earthy sweetness of butternut squash with the savory depth of leeks, potatoes, and garlic, all elevated by the creamy richness of coconut milk. The infusion of lemongrass adds a unique aromatic touch that makes this soup truly special.

Whether you're hosting a cozy dinner or preparing a quick meal for yourself, this soup is sure to impress. With the addition of chili shrimps or snipped chives for garnish, it’s the perfect starter or snack that can also double as a light main course. It’s packed with flavor and a satisfying texture, with just the right amount of spice from the shrimps, making each spoonful a delightful experience. And don’t worry if you have dietary restrictions—this dish is completely gluten-free and dairy-free, making it suitable for a variety of guests. The recipe also ensures that there’s no compromise on taste, so everyone can enjoy it without a second thought.

Ready in just 100 minutes, this soup is not only nourishing but also a breeze to prepare. So why not treat yourself and your loved ones to a bowl of this delicious spiced pumpkin soup that’s perfect for any occasion?

Ingredients

  • tbsp olive oil 
  • small leek washed and roughly chopped trimmed
  • large potatoes diced
  •  garlic clove crushed
  •  butternut squash peeled deseeded cut into 4cm chunks
  • 800 ml coconut milk canned
  •  lemon grass 
  • 10 servings shrimp snipped (see recipe, below)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • cleaver

Directions

  1. In a large pan, heat the oil with tsp salt and some pepper.
  2. Add the leeks and potatoes, cook for 5 mins over a medium heat, stirring constantly, then add the garlic and squash. Continue to cook for 10 mins to give everything a bit of colour.
  3. Add the coconut milk and 1 litre water, or enough to cover the mixture.
  4. Place the lemongrass on a board and crush with the flat end of a cleaver or knife, then add to the soup, turn the heat up and bring to the boil, then reduce the heat to a simmer. Cook for 20 mins until the squash is mushy.
  5. Remove the lemongrass.
  6. Blend until smooth (the soup should be nice and thick, but add a splash of water if it has become too thick). Return to the saucepan and put back onto the heat. Taste and season again, then serve with a bowl of snipped chives and one of Chilli shrimps (see below), allowing guests to help themselves.

Nutrition Facts

Calories414kcal
Protein5.81%
Fat51.53%
Carbs42.66%

Properties

Glycemic Index
14.57
Glycemic Load
15.65
Inflammation Score
-10
Nutrition Score
26.112608826679%

Flavonoids

Luteolin
0.01mg
Kaempferol
1.84mg
Myricetin
0.09mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:414.29kcal
20.71%
Fat:25.29g
38.9%
Saturated Fat:17.97g
112.34%
Carbohydrates:47.1g
15.7%
Net Carbohydrates:39.22g
14.26%
Sugar:8.27g
9.19%
Cholesterol:1.61mg
0.54%
Sodium:33.48mg
1.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.41g
12.83%
Vitamin A:16540.84IU
330.82%
Manganese:1.48mg
74.04%
Vitamin C:60.17mg
72.94%
Potassium:1288.71mg
36.82%
Vitamin B6:0.68mg
33.98%
Fiber:7.88g
31.52%
Magnesium:117.93mg
29.48%
Copper:0.5mg
24.84%
Folate:95.13µg
23.78%
Iron:4.17mg
23.15%
Vitamin E:3.43mg
22.85%
Vitamin K:23.95µg
22.81%
Phosphorus:211.24mg
21.12%
Vitamin B1:0.28mg
18.92%
Vitamin B3:3.75mg
18.74%
Calcium:122.57mg
12.26%
Vitamin B5:1.13mg
11.32%
Selenium:6.61µg
9.44%
Zinc:1.19mg
7.93%
Vitamin B2:0.08mg
4.65%