Your Recipe

Curried Pumpkin Soup

Ingredient Amount Calories
Onions 220g 88kcal
Pumpkin,raw 1133.98g 295kcal
Bouillon/Chicken broth 1440g 3845kcal
Ginger root 1.405g 1kcal
Garlic 9g 13kcal
Olive oil 42g 371kcal
Curry powder 14.5g 47kcal
Nutmeg ground 1.1g 6kcal
Coconut milk 122g 281kcal
Squash, winter, butternut, raw 680.388g 306kcal
Sea salt 6g 0kcal
Black pepper, ground 1.15g 3kcal
Peppers, hot chili, red, raw 2.5g 1kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

2 1/2 lbs sugar pumpkin, seeded, skinned and cubed
1 1/2 lbs butternut squash seeded, peeled and cubed
3 tbsp olive oil
2 onions, finely chopped
3 garlic cloves, finely chopped
2 tbsp curry powder
1/2 tsp grated nutmeg
1/2 tsp ground ginger
1/2 tsp red pepper (optional)
1 tsp salt
1/2 tsp freshly ground pepper (more for serving)
6 cups chicken or vegetable stock
1/2 cup coconut milk (more for serving)
jalapeño, seeded, sliced (optional)
cilantro (optional)
pumpkin seeds (optional)

Prepare the pumpkin and butternut squash, if you have a sharp peeler, it actually works quite well to use it to remove the skins from the squash. Cube the pumpkin and squash flesh into 2-3” chunks.
Heat the oil in a large dutch oven or heavy soup pot, sauté onions until translucent, about 5 minutes. Add garlic and sauté for 2 more minutes.
Add the pumpkin, squash, curry, nutmeg, ginger, red pepper, salt and pepper and stock. Stir and bring to a boil. Reduce to a simmer and cook until squash is tender and can be pierced with a fork, about 15-20 minutes.
Puree the soup in a food processor or blender in small batches.
Once your soup is nice and creamy return it to the pot. Add your coconut milk, additional salt and pepper if needed and warm it back up over medium heat.
Serve with pumpkin seeds, a swirl of extra coconut milk, sliced jalapenos and a little cilantro. Enjoy!

Nutrition Facts
Portion Size 612 g | ml
Amount Per Portion 876
3666
kcal
kilojoules
% Daily Value *
Total Fat 46g 59%
Saturated Fat 13g 67%
Sodium 57706mg 2509%
Total Carbohydrate 75g 27%
Dietary Fiber 5.7g 20%
Sugar 52g
Protein 44g 89%
Vitamin D 0mcg 0%
Calcium 571mg 44%
Iron 5.7mg 32%
Potassium 1931mg 41%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 1408.688 mcg 157%
Thiamin [B1] 0.479 mg 40%
Riboflavin [B2] 1.28 mg 98%
Niacin [B3] 8.697 mg 54%
Pantothenic acid [B5] 2.578 mg 52%
Vitamin B6 0.605 mg 36%
Cobalamin [B12] 0.72 mcg 0%
Floate [B9] 149.569 mcg 0%
Vitamin C 47.847 mg 53%
Vitamin D 0 mcg 0%
Vitamin E 6.402 mg 43%
Vitamin K 10.517 mcg 9%
Betaine 0.757 mg 0%
Choline 297.534 mg 54%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 75.4 g 27%
Sugars 51.8 g 104%
Dietary fiber 5.7 g 20%
Carbohydrate 60.9 g 0%
Net carbs 23.6g
Aminoacids
Nutrient Amount DV
Alanine 0.149 g 0%
Arginine 0.312 g 0%
Aspartic acid 0.448 g 0%
Cysteine 0.023 g 0%
Glutamic acid 0.818 g 0%
Glycine 0.147 g 0%
Histidine 0.077 g 0%
Isoleucine 0.146 g 0%
Leucine 0.224 g 0%
Lysine 0.201 g 0%
Methionine 0.05 g 0%
Phenylalanine 0.155 g 0%
Proline 0.148 g 0%
Serine 0.173 g 0%
Threonine 0.125 g 0%
Tryptophan 0.053 g 0%
Tyrosine 0.15 g 0%
Valine 0.175 g 0%
Minerals
Nutrient Amount DV
Calcium 571.46 mg 44%
Copper 0.43 mg 48%
Fluoride 0.47 mcg 0%
Iron 5.75 mg 32%
Magnesium 214.98 mg 51%
Manganese 1.32 mg 57%
Phosphorus 562.07 mg 45%
Potassium 1931.11 mg 41%
Selenium 70.98 mcg 129%
Sodium 57705.73 mg 2509%
Zinc 1.33 mg 12%
Other
Nutrient Amount DV
Water 324.643 g 0%
Ash 120.986 g 0%