Coconut Curry Pumpkin Soup
LunchA delicious warming pumpkin soup topped with crispy chorizo and salted pumpkin seeds. This soup is a literal hug in a bowl!
Calories430kcal
Carbs30g
Protein11g
Fats30g
For Rest DayPerformance Benefits
This is a calorie dense recipe and a good source of carbohydrates and fat. The high fat content of this meal will help to leave you feeling satisfied for a long time after eating, though it will not make it suitable to consume soon before moderate-high intensity exercise. Fat is digested more slowly than other macronutrients. If fat containing food has not had adequate time to move through the digestive tract before moderate-high intensity exercise it may lead to gut discomfort.
Health Benefits
One serving of this recipe contains over 80% of your recommended intake (RI) of Vitamin A, almost half of your recommended daily intake of Vitamin C, and is also a great source of potassium and manganese.
Expert Tips
Store in the fridge in an airtight container. Add some chicken or serve with a chicken/bacon sandwich for a higher protein meal.
Equipment
- Baking tray
- Large Pot
- Food processor/hand-held blender
Ingredients
- 1 tbsp Rapeseed oil
- 500 g Sweet potato (peeled and diced)
- 500 g Pumpkin (peeled and diced)
- 1 Onion (chopped)
- 2 Garlic cloves (chopped)
- 1 thumb-sized piece Ginger (chopped)
- ½ tsp Cumin
- 1 tbsp Garam masala
- 2 tbsp Curry powder
- 1 tsp Coriander
- 1 tin Coconut milk
- 1 tbsp Honey
- 1 cube Vegetable stock
- 750 ml Hot water
- 100 ml Cream
- 100 g Chorizo (chopped)
- 60 g Pumpkin seeds (from the pumpkin)
- ½ tbsp Rapeseed oil
- 1 pinch Salt
Servings
Instructions
- Preheat the oven until 180℃.
- Chop the pumpkin and scrape out the seeds and stringy pulp. Set them aside - you'll use the seeds for roasting.
- Cut off the skin of the pumpkin and chop into cubes. Do the same with the sweet potato.
- Place the sweet potato and pumpkin on a tray and drizzle with 1 tbsp oil and a pinch of salt.
- Roast in the oven for 40 minutes, turning every 10-15 minutes. Remove from the oven when tender and slightly browned on the edges.
- Add the chorizo to a large pot and cook for 4-5 minutes until lightly crispy. Remove the chorizo pieces from the pot, leaving the oil residue in the pot.
- Set the chorizo aside.
- Add the onions to the oil and cook on a medium heat for 5 minutes. Add some rapeseed oil if needed (depends on the amount of oil from the chorizo).
- Add the garlic cloves, herbs and spices.
- When the potato and pumpkin are cooked, add them to the pot with the onions & garlic.
- Remove the pulp from the seeds and place the pumpkin seeds on the tray and drizzle over some oil and a pinch of salt and roast in the oven for 10 minutes, turning after 5 minutes.
- Mix the coconut milk and honey into the large pot.
- Mix the stock cube with the hot water until dissolved. Pour into the pot and mix well.
- Leave the soup to simmer over a low-medium heat for 15 minutes.
- Remove from the heat and blitz using a hand-held blender or food processor when cool enough to do so.
- Place back on the heat before serving with chorizo and pumpkin seeds on top.
Nutrition
Serving: 1ServingCalories: 430kcalCarbohydrates: 30gProtein: 11gFat: 30gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 9mgSodium: 589mgPotassium: 847mgFiber: 5gSugar: 13gVitamin A: 670ugVitamin C: 35mgCalcium: 109mgIron: 4mg
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