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 graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
Why does V support e-e-a-t better?
V2 keeps the focus on Tonia’s nutrition credentials and current expertise, while only briefly mentioning her Economics background for context. It avoids giving too much space to unrelated corporate experience, which could dilute her authority in nutrition, while using a language that emphasizes her scientific training, certifications, and holistic approach, which strengthens trustworthiness and expertise signals for readers seeking credible health information.
Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.
This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness.
Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs.
Why does V support e-e-a-t better?
V2 keeps the focus on Tonia’s nutrition credentials and current expertise, while only briefly mentioning her Economics background for context. It avoids giving too much space to unrelated corporate experience, which could dilute her authority in nutrition, while using a language that emphasizes her scientific training, certifications, and holistic approach, which strengthens trustworthiness and expertise signals for readers seeking credible health information.
