Easy and healthy coconut curry pumpkin soup

Easy and healthy vegan coconut curry pumpkin soup topped with toasted cashews and fresh chillies is a rich, satisfying and guilt-free recipe.

Pumpkin soup is the one recipe I allow myself to make only a handful of times in a year because my kids really don’t like it. Aidan will eat it with copious amount of grilled bread but Abi doesn’t like it at all, which is weird because she LOVES pumpkin. On the other hand, I adore it. I could eat it all the time but I’m a considerate mamma and I hate wasting food so when I make it, I make a small batch and savour every bite.

Isn’t it weird though how kids have such a clear vision of what they do and don’t like from such an early age? And I really can’t complain because my kids are very good eaters in general. Yes, of course they love sweets and could probably live off of McDonald’s if I allowed them to but in general they make really good choices and always eat their salad/vegetables first. There are just things they refuse to eat. Pumpkin soup and anything with spinach (they hate cooked leaves in general)? Forget about it. But give them mountains of cauliflower, Brussels sprouts and broccoli and they wolf it down in minutes. So bizarre.

Anyway, random thoughts aside, this soup is one of those seriously moreish, creamy and utterly recipes but one that is pretty much guilt-free because there it is vegan, gluten-free AND low in sugar (if you don’t count the natural sugars in the pumpkin). I mean, could it get any better? By roasting the pumpkin off beforehand, you build incredible flavour. Rich, caramelised flavour. Along with the aromatic spices and coconut, you get an incredibly flavourful soup and then what do we do? We add even more. Toasted cashew nuts, fresh chillies and baby basil leaves top this soup and takes it to another level. Allll the yums! If you want to bulk up this soup, you could add cooked noodles which will turn it more into a Laksa type thing but I would honestly just serve it with some Naan bread and perhaps a few crispy poppadoms for texture. Easy, healthy and SO delicious.

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4.6 from 5 votes

Easy and healthy coconut curry pumpkin soup

Easy and healthy vegan coconut curry pumpkin soup topped with toasted cashews and fresh chillies is a rich, satisfying and guilt-free recipe.

Course Easy, Gluten free, Healthy, Soup, Vegan, Vegetarian

Cuisine Indian

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 4 -6

Author Alida Ryder

Ingredients

• 4 cups pumpkin chunks
• 2 tablespoons olive oil
• generous pinch of salt
• 2 tablespoons coconut oil for frying
• 1 onion finely chopped
• 3 garlic cloves thinly sliced
• 4 cm piece of fresh ginger finely grated
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon turmeric
• ½ teaspoon cardamom powder
• 2 teaspoons garam masala
• 2 cups vegetable stock
• 1 x 400g can coconut milk
• salt & pepper to taste
• fresh lime juice

to serve

• 100 g toasted cashew nuts
• sliced fresh chilli
• fresh basil leaves

Instructions

• Pre-heat the oven to 200°c.
• Place the pumpkin chunks on a baking tray and pour over the oil. Season with the salt and place in the oven and allow to roast for approximately 30 minutes until the pumpkin is soft and starting to caramelise.
• In the meantime, add the coconut oil to a pot and saute the onion, garlic and ginger until soft and fragrant. Add the spices and fry for another 30 seconds before pouring in the stock.
• Reduce the heat and allow to simmer for 10 minutes.
• When the pumpkin is cooked, add to the stock and pour in the coconut milk.
• Allow to simmer for 10 minutes then season to taste and puree in a food processor or with a handheld blender.
• Adjust seasoning if necessary and add a squeeze of fresh lime juice.
• Serve topped with the cashes, chillies and basil leaves.

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Mexican Chicken soup with charred baby corn 

Roasted cauliflower and truffle soup