Pumpkin & Coconut Soup

Pumpkin & Coconut Soup

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From: EatingWell.com, October 2019

Coconut milk gives this pumpkin soup a creamy texture and rich flavor, without making it too heavy. This soup would make a wonderful starter for a special meal, such as Thanksgiving dinner. If you'd like to add some texture, feel free to garnish it with lightly toasted pepitas (hulled pumpkin seeds). A drizzle of pumpkin seed oil is also a nice touch.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)


  • Prep

  • Ready In

  1. Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper; cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic; cook, stirring, until starting to soften, about 3 minutes. Add wine; cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk; bring to a boil. Reduce heat to maintain a simmer; cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.
  2. Working in batches, puree the soup in a blender (alternatively, use an immersion blender; use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.
  • Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 214 calories; 16 g fat(11 g sat); 2 g fiber; 14 g carbohydrates; 4 g protein; 37 mcg folate; 0 cholesterol; 5 g sugars; 0 g added sugars; 11,775 IU vitamin A; 14 mg vitamin C; 49 mg calcium; 3 mg iron; 446 mg sodium; 695 mg potassium
  • Nutrition Bonus: Vitamin A (236% daily value), Vitamin C (23% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3 fat, 1 vegetable, ½ starch

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