A Healthy Pumpkin Curry Soup Recipe
This is a very simple and really healthy soup for the cold winter months and it’s good to have something much better for you than pumpkin pie to make with pumpkins.
Pumpkin and coconut go really well together, while the curry paste and bell pepper add a tasty kick to the soup. There’s a lot of health nutrients in this recipe and with all the good fiber it’s surprisingly filling as well.
You’ll need a good blender to make up this soup recipe. If you don’t have one I can highly recommend this Hemisphere blender I have in my kitchen.
Ingredients for 2:
- One small pumpkin or half a medium sized one (Smaller pumpkins are often tastier but the medium sized ones are fine too. The big jack-o-lantern style pumpkins aren’t usually that good for cooking).
- One cup of BPA-free organic coconut milk.
- One bell pepper (I like the red ones best for this recipe).
- One medium onion.
- A teaspoon of organic coconut oil.
- A splash of traditional fermented soy sauce.
- A clove or two of crushed garlic to taste.
- Curry paste to taste (I’m a big fan of Thai green curry paste but any you like will do. The strength of curry paste can vary a lot but it’s fine to add more at the end if you want more of a kick).
- Optional pumpkin seeds for garnish.
How to Make Pumpkin Coconut Curry Soup
Start by cutting the pumpkin in half and pulling out the seeds and the stringy bits in the center and the pumpkin seeds. Don’t worry about getting all of the stringy bits as they get pureed up in the blender.
With a strong knife, cut the pumpkin into roughly 2 inch wide long strips and put them in a steamer saucepan with the lid on. Steam at a medium heat for around 10 to 12 minutes, or until a fork goes easily through the pulp to near the skin.
If you don’t have a saucepan with a steaming insert you could boil the pumpkin, though you’d be losing both flavor and health nutrients. Using a steamer is a much better way to cook most vegetables over boiling and there are some good discounts at Amazon on steamer saucepans.
While the pumpkin is steaming, cut up the onion (placing onions in the fridge for a while before cutting them can help prevent onion tears) and lightly brown it in a large frying pan with the coconut oil over medium heat.
About five minutes into steaming, cut the bell pepper in half and remove the seeds before adding it to the steamer with the pumpkin. Also add the coconut milk, crushed garlic, soy sauce and curry paste to the onions in the frying pan and stir to mix.
I like to reduce the heat right down and put a lid over the frying pan here so the coconut milk and onion mixture is just slightly simmering. Less heat in any cooking is usually better for preserving health nutrients.
Check the pumpkin strips and once done carefully get them out of the steamer and directly into your blender. Add both the steamed bell pepper and coconut milk and onion curry mixture and blend it all up on high for a minute or so until it’s a smooth, pureed soup.
Occasionally the consistency may be a little thick, in which case you can add a splash of the hot water from the steamer to thin it out.
You also want to taste the soup now to see if the curry is strong enough for you. An extra teaspoon of curry paste straight into the blender for a quick wizz is fine.
The pumpkin soup should still be steaming hot and can be poured straight into a bowl ready to eat.
Soup recipes often call for garnishes at the end and a small handful of these delicious pumpkin seeds sprinkled over the top goes really well.
I hope you enjoy this healthy pumpkin curry soup and please share it with friends who might like it too.
Photo credit with thanks: Renée
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