The weather has gotten cooler and the leaves are almost off the trees. At mealtime, light summer salads are replaced by warming fall soups. While in the past, I would have said that Pumpkins are something that are carved for Hallowe’en or baked into a pie, you can’t turn a corner now without seeing “Pumpkin Spice” something, from matcha to cheesecake. (Note: Pumpkin has been used as an ingredient in Thai cooking for years.)
Is it any wonder why pumpkin is now so popular? It is low in calories with no saturated fat or cholesterol, while rich in dietary fibre, anti-oxidants, as well as vitamins A, C and E. It is also a rich source of minerals: copper, calcium, potassium and phosphorus. Pretty good for something that you can whip up for dinner in less than half an hour!
While the spice in this Pumpkin (lightly) Spice Soup is not the sweet mix you associate with muffins, lattes and even french fries, it has a touch of sweetness, a little (very small bit) of heat and some light curry flavours.
As the holidays are coming, I lightened this soup up using light coconut milk. You can use the premium coconut milk which has higher calories, but also has a stronger coconut flavour. This recipe is vegan, vegetarian and is also suitable for Paleo diets. This soup is a snap to prepare and takes just a little time before it is on the table.
Liking pumpkin? Try the Creamy Spiced Pumpkin Penne.
Prep time: 10 minutes; Cook Time: 20 minutes; Serves: 6 – 8; Calories per serving: 206(6) – 181 (8)
What you need:
- 1 tbsp coconut oil
- 1 onion, finely diced
- 3 garlic cloves, finely minced
- 1 tsp curry powder
- 1 tsp cumin powder
- 1/2 tsp ground coriander
- 1/2 tsp red pepper flakes
- 1 28 oz can pumpkin puree
- 3 cups vegetable broth
- 2 – 14 oz can coconut milk (I used light coconut milk, but you can also use the premium for a stronger coconut flavour)
- 1/2 tsp salt
- pepper to taste
- 2 tbsp pepita seeds, toasted
What you do:
- In a 5 L Dutch oven, over medium-high heat, add coconut oil
- When coconut oil is melted, add onion and garlic, cook until translucent, about 3 – 5 minutes
- Add curry powder, cumin, coriander, salt and red pepper flakes, stir, cooking approximately 1 minute
- Add the pumpkin puree, stir and scrape up the bottom of the pot as you stir
- Add the broth, stir to incorporate, bring to a boil, then reduce to a simmer, cook for 10 minutes
- Add the coconut milk (reserve 2 tbsp for garnish), stir to incorporate
- With an immersion blender, puree until smooth
- Return heat to medium-high, bring to a boil
- Taste, adjust salt and add pepper as needed
- Serve with a drizzle of coconut milk and pepita seeds
