Roasted Pumpkin and Coconut Soup

Type of meal: Main Meal

I really like pumpkin soup, really like it. I wanted to have a go at making it without cream. Turns out, it is really, really good. If you like pumpkin soup, I highly recommend trying it based on coconut like this, it is amazing.

Of note though, even though it is fairly healthy, the coconut content does mean it is high in saturated fat, so eat responsibly and enjoy.

Roasted Pumpkin and Coconut Soup
Serves 12
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Cook Time
2 hr
Cook Time
2 hr
267 calories
22 g
0 g
21 g
3 g
18 g
350 g
548 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
350g
Servings
12
Amount Per Serving
Calories 267
Calories from Fat 177
% Daily Value *
Total Fat 21g
32%
Saturated Fat 18g
91%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 548mg
23%
Total Carbohydrates 22g
7%
Dietary Fiber 5g
21%
Sugars 7g
Protein 3g
Vitamin A
522%
Vitamin C
16%
Calcium
6%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 kg pumpkin
  2. 6 tbsp coconut oil
  3. 2 large brown onions
  4. 4 tsp minced garlic
  5. 2 tsp minced ginger
  6. 1 L vegetable stock
  7. 800ml coconut milk (2 cans)
  8. 2 tbsp coconut syrup
  9. 1 tsp pink Himalayan rock salt
Instructions
  1. Pre-heat your oven to 180°C.
  2. Peel the pumpkin and chop into small pieces.
  3. Put the pumpkin onto lined baking trays (I use two large trays).
  4. Add 2 tablespoons of coconut oil to the baking trays (I use 1 tablespoon per tray).
  5. Put the pumpkin into the oven and cook until soft and lightly browned (about 1 hr, 15 mins)
  6. While the pumpkin is roasting, dice the onions finely.
  7. Put the diced onions into a large pot on high heat with 4 tablespoons of coconut oil. Cook until soft and lightly browned (about 8 minutes).
  8. Add the garlic and ginger to the pot and stir in for about 1 minute.
  9. Add the vegetable stock, coconut milk, coconut syrup and salt to the pot and stir briefly. Don't worry if it doesn't appear to combine.
  10. Carefully add the roasted pumpkin and bring to the boil.
  11. Reduce the heat to medium-low and let simmer for about 25 minutes stirring intermittently.
  12. Remove the mixture from the heat and let sit for 5-10 minutes.
  13. Mix with a stick blender.
  14. Serve and top with your choice of garnish.
Hubby Tip
  1. You can use a traditional blender but just be careful of the pressure build up the steam will cause.
beta
calories
267
fat
21g
protein
3g
carbs
22g
more
Hubby Cooks http://hubbycooks.com/

Published by

Matt

Matt is a busy hubby that loves sweets and dairy products. He has recently learned he has despression and high cholesterol, and with a history of heart disease in the family, it is time to do something about it. He is on a mission to find and cook healthy, low or no cholesterol food that will not only taste good but help you feel good too.

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