Roasted Pumpkin and Coconut Soup

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

2016-05-03 21:06:55

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.

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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.

By Matthew Brown

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calories

267

fat

21g

protein

3g

carbs

22g

more

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