Coconut Curry Pumpkin Soup

Coconut Curry Pumpkin Soup

Lunch
A delicious warming pumpkin soup topped with crispy chorizo and salted pumpkin seeds. This soup is a literal hug in a bowl!
5 stars from 1 vote
Calories430kcal
Carbs30g
Protein11g
Fats30g
For Rest Day
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Performance 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
6 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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