Recipe > Curried Pumpkin Soup

Curried Pumpkin Soup

  • Prep Time: 5 mins
  • Cook Time: 25 mins
  • Servings: 4

Nutrient-rich canned pumpkin adds rich flavor – and an extra boost of fiber – to this Curried Pumpkin Soup. That’s because the can seals in its nutrition, freshness and flavor, naturally – so it’s there for you year round.

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INGREDIENTS

  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 1 large carrot, peeled and chopped
  • 2 cloves garlic, minced
  • 2 teaspoons fresh ginger, minced
  • 1½ teaspoons curry powder
  • 1 14-ounce can chicken broth or vegetable broth
  • 2 15-ounce cans 100% pumpkin puree
  • 1 14-ounce can coconut milk
  • 1 teaspoon salt
  • Pumpkin seeds for garnish

PREPARATION

Melt butter in large saucepan over medium heat. Add onion, carrot, garlic, ginger, and curry powder. Cook until carrots are almost soft, 5 to 8 minutes, stirring occasionally.

Add the broth and bring to boil over high heat. Reduce heat to medium-low; cover and simmer until carrots are very soft, 10 minutes.

Transfer to a blender or food processor and puree until very smooth. Return to pan and stir in pumpkin, coconut milk and salt. Cook over medium-low heat until heated through, 2 to 3 minutes.

Serve and garnish with pumpkin seeds, if desired.

NUTRITION PER SERVING

Calories 310; Total Fat 25g (Sat 20g, Trans 0g); Cholesterol 17mg; Sodium 1117mg; Total Carbohydrates 23g; Dietary Fiber 7g; Sugars 9g; Protein 5g; Vitamin A 31784IU; Vitamin C 12mg; Calcium 88mg; Iron 6mg; Vitamin D 4IU; Folate 43mcg

% Daily Value: Vitamin A 636%; Vitamin C 20%; Calcium 9%; Iron 32%