Ingredients
- 1 can unsweetened pumpkin puree (not the pumpkin pie mix)
- 1 apple, peeled and diced
- 1 small sweet potato, peeled and diced
- 1 carrot, diced
- 1 stalk of celery, diced
- 2 tsp coconut oil
- 1/2 onion, chopped
- 1 tbsp curry powder
- 3 cups low-sodium vegetable broth
- 1/2 tsp teaspoon salt
- 1/2 tsp ground black pepper
- 1/2 tsp red chili pepper flakes
- 1 can coconut milk
Methods
In a large pot or oven, combine pumpkin puree, chopped onion, celery, carrot, apple, sweet potato, coconut oil, curry powder, and pepper.
Pour vegetable broth over the mixture until it just covers the vegetables. Bring to a boil, then reduce the heat and let it simmer, covered, for 20 to 25 minutes.
Use an immersion blender (or transfer the soup to a regular blender) to puree the soup until it’s smooth. Gradually add coconut milk and mix well. If the soup is too thick, add more coconut milk. Season with salt and pepper to taste.
Divide the curry pumpkin soup into bowls and add your preferred toppings such as croutons, chopped scallions, a drizzle of coconut milk, red chili pepper flakes, and black pepper.
Nutrition Benefits of key ingredients
Pumpkin
Vitamins and Minerals:
Vitamin A: High levels, can support eye health and immune function.
Vitamin C: Can support the immune system and promotes skin health.
Potassium: Can help maintain healthy blood pressure.
Fibre: Aids in digestion and can help maintain a healthy weight.
Low in Calories: Makes it an excellent choice for weight management.
Antioxidants: Contains beta-carotene, which can reduce the risk of diseases.
Heart Health: The combination of fiber, potassium, and vitamin C can help support cardiovascular health.
Potato
Vitamin C: Can help support the immune system and skin health.
Potassium: Could help to regulate fluid balance, muscle contractions, and nerve signals.
Vitamin B6: Can help support metabolism and brain health.
Fibre: Particularly when eaten with skin, aids in digestion.
Antioxidants: Contains compounds like flavonoids, carotenoids, and phenolic acids, which can help protect against cell damage.
Gut Health: Resistant starch in potatoes can improve gut health by feeding beneficial bacteria in the intestines.
Nutrition facts
About the author
Tonia studied Economics at the University of Athens and she spent most of her professional careers as the manager of Consumer Engagement and Interaction for the Sales and Marketing departments of one of the biggest companies in Greece. Later in her life, she explored more her passion for nutrition and wellness and decided to follow her heart and study nutrition at the University of Greenwich in London.
Later, to achieve a more holistic approach she pursued the paths of NLP and she is a certified NLP Practitioner and NLP Wellbeing Coach by the global organization INLPΤA.
Today, she has her own company, Believe in Yourself, and she has her own office as a Nutritionist and Wellness Coach in Athens Greece.
Implementing EEAT (Experience, Expertise, Authoritativeness, Trustworthiness)
Tonia studied Economics at the University of Athens and she spent most of her professional careers as the manager of Consumer Engagement and Interaction for the Sales and Marketing departments of one of the biggest companies in Greece. Later in her life, she explored more her passion for nutrition and wellness and decided to follow her heart and study nutrition at the University of Greenwich in London.
Later, to achieve a more holistic approach she pursued the paths of NLP and she is a certified NLP Practitioner and NLP Wellbeing Coach by the global organization INLPΤA.
Today, she has her own company, Believe in Yourself, and she has her own office as a Nutritionist and Wellness Coach in Athens Greece.
Implementing EEAT (Experience, Expertise, Authoritativeness, Trustworthiness)
