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Pumpkin Curry Soup

Posted by memeinge
October 02, 2017
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Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

By, Meme Inge


Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

It’s pumpkin season, and I am all for celebrating the mighty pumpkin. 

While pumpkin is delicious, it shouldn’t only be enjoyed in lattes and pies. 

In fact, I personally prefer pumpkin in savory dishes. Think chili, macaroni and cheese, and soup

The other day though, I made some pumpkin cheesecake bars and had some leftover pumpkin. 


Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

Many people toss their leftover, unused pumpkin because they don’t know what to do with it but that’s so sad. 

I will typically freeze the pumpkin to use in smoothies or to defrost and make granola or something along those lines. 

Since I was heading out of town, I knew I wanted to make something that I could have in my kitchen, so I wouldn’t have to cook when I got home. 

Having prepared food in the freezer is one of my favorite ways to keep myself from feeling anxious after coming home from a long trip. 

So I made some soup with the leftover pumpkin.

It initially started out as pumpkin curry based on this recipe, but then it morphed into a giant pot of soup. And I mean giant. I ended up having to transfer the soup into a much larger pot because I kept adding things. 

This curry pumpkin soup is warming and full of veggies. One of the things I love so much about soup is the ability to add so many vegetables without feeling like you are eating diet food or boring vegetables all the time. 


Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

I know I am craving fruits and vegetables whenever I get home from a trip, no matter how many veggies I get in while I’m gone, and I am looking forward to having this in my freezer to eat all week. 

And since this is a feature about being frugal, I’d like to mention how budget friendly this recipe is. A few veggies, some canned ingredients, and spices is all you need. 

If you want to add some cooked chicken, shrimp, or tofu to boost the protein you can. But I felt satisfied with some chopped cilantro and a few cashews or pumpkin seeds. 

Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

Embrace the fall season w/ this delicious pumpkin curry #soup full of veggies, fiber, nutrients via @healthyaperture
Embrace the fall season with this delicious pumpkin curry soup full of veggies, fiber, and nutrients.

Pumpkin Curry Soup

Yield

Serves 16

Ingredients

  • 1 tablespoon coconut oil
  • 2 medium red bell peppers, diced
  • 2 medium onions, diced
  • 3 cups pumpkin puree
  • 4 cups no salt added vegetable or chicken broth
  • 1 (15 ounce) can coconut milk (or 2 cups)
  • 2 cups water
  • 3 tablespoons curry powder
  • 3/4 teaspoon ground cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon cayenne pepper, optional
  • 3 small pototoes, diced (12 ounces)
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 head cauliflower, chopped

Directions

  1. Heat the oil in a large soup pot over medium-high heat.
  2. Add bell peppers and onions, and saute for 10 minutes.
  3. Stir in pumpkin, broth, coconut milk, and water. Stir well.
  4. Add curry powder, cinnamon, ginger, salt, coriander, turmeric, and cayenne pepper if using. Stir well and add potatoes. 
  5. Bring to a boil, reduce heat to low, and cover. Simmer for 20 minutes, stirring occasionally.
  6. Add chickpeas and cauliflower, and simmer for another 10-15 minutes until cauliflower is tender. Taste and add seasoning as needed. 

 

Notes:

*You'll use one can of pumpkin + one cup 

*Feel free to taste and adjust seasoning as needed. Note that the flavor intensifies the longer it sits. 

Click for nutritional information
Calories 157
Carbohydrates 20.3g
Fiber 4.4g
Sugar 4.8g
Fat 6.8g
Protein 2.4g
Sodium 216mg
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memeinge

memeinge
Meme Inge is the author of the FRUGAL FEASTS Feature on HealthyAperture and is a registered dietitian/nutritionist living in sunny San Diego, CA. Growing up surrounded by a family of cooks, Meme has always been a lover of food. She started the blog Living Well Kitchen as an outlet for sharing her kitchen creations and nutrition knowledge with others. Living Well Kitchen is busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and any other ramblings she may have. Join her as she waxes poetic about fruits & veggies and tries to make southern staples just a little bit healthier
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