Pumpkin Curry Soup with Coconut Milk
Servings 4 people
Calories 346kcal
Equipment
Ingredients
- 1 tablespoon coconut oil
- 1 medium yellow onion diced to ½”
- 1 medium carrot diced to ½”
- 1 stalk celery diced to ½”
- 2 cloves garlic minced
- 2 teaspoons fresh ginger grated; see Note 1
- 2 tablespoons curry powder see Note 2
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 cups low sodium vegetable broth divided
- 1 medium apple peeled, cored and diced to ½”
- 2 14.5-oz can pumpkin puree see Note 3
- 1 14.5-oz can unsweetened coconut milk see Note 4 and Note 5
- ½ teaspoon kosher salt
- ½ teaspoon ground pepper
- roasted salted pepitas for garnish
- fresh cilantro for garnish
Instructions
- Heat the coconut oil in a dutch oven or 6-quart soup pot over medium heat until shimmering. Add the onion, carrots and celery. Saute, stirring occasionally, until the vegetables are soft, about 5 minutes.
- Add the garlic, ginger, curry powder, cumin, and turmeric and cook 2 minutes, stirring frequently, until very aromatic.
- Pour in ½ cup vegetable broth to deglaze the pot, scraping up any browned bits from the bottom of the pot. Continue stirring and scraping until the bottom of the pot is "clean".
- Add the apple, pumpkin puree, coconut milk, and remaining broth, then season with salt and pepper. Give everything a good stir.
- Simmer 10 minutes, or until the apples and vegetables are very tender. Puree in the pot using an immersion blender, then taste for seasoning. Adjust the salt and pepper until the flavor sings.
- Ladle into bowls, then garnish with pepitas and cilantro. Serve right away.
Notes
- Note 1. Feel free to use ginger paste in place of fresh grated ginger, but avoid ginger paste with added sugar so that you can control the level of sweetness.
- Note 2. There are endless variations of curry powder; we tested this recipe using a multi-purpose curry powder from the Simply Organic brand. Some curry powders are sweeter, and other curry powders are spicier (both in terms of heat and depth); if you're new to cooking with curry powder, choose a basic spice blend labeled "curry powder" from the grocery store or seek our advice from a speciality spice shop. Above all, make sure your curry powder is fresh! If you're unsure, rub a bit of spice between your fingers - it should smell very strong; if it's dull, throw it out and purchase a new jar.
- Note 3. Use 100% canned pumpkin puree, not pumpkin pie filling (which is sweetened and seasoned). If you'd like to use homemade pumpkin puree, use 4 cups, and reduce the broth by ½ cup.
- Note 4. Choose canned coconut milk with as few additives as possible, and no sweeteners. Coconut milk in cartoons in the dairy aisle is often made with added sweeteners. Full-fat coconut milk will be thick, and add a more full-bodied flavor to the soup. Lite coconut milk can be substituted, but the soup will be slighter thinner.
- Note 5. If you prefer to use heavy cream, increase the broth by 1 cup use ½ cup heavy cream (or ½ cup half-and-half).
Nutrition
Serving: 1.5cups | Calories: 346kcal | Carbohydrates: 37g | Protein: 5g | Fat: 22g | Saturated Fat: 19g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 694mg | Potassium: 181mg | Fiber: 9g | Sugar: 19g | Vitamin A: 643% | Vitamin C: 19% | Calcium: 8% | Iron: 22%