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Monday, March 11, 2013

Curried Pumpkin Soup

When I started to research pumpkin recipes, I was looking primarily for desserts. Wading through the low carb websites for pies, cakes, cookies and puddings, it did occur to me that I might find other kinds of dishes. After all,  pumpkin is a winter squash; butternut, acorn and kabocha (Japanese pumpkin) squash are used in all kinds of recipes and one popular variation is soup. I was able to find a variety of pumpkin soup recipes, but the dishes that intrigued me most were the ones that used curry powder or paste and coconut milk. For my first batch, the only seasonings I used were Indian curry powder and sea salt. The result was acceptable but somewhat bland. In the end, I decided  to go with something familiar: my own recipe for vegetarian curry. I used the same spices, multiplying the amount to match the the number of servings the soup would yield. In addition,  I added leeks and garlic to round out the flavor. Success! Sometimes I toss in a package of defrosted frozen spinach in at the end, but you can use any other vegetables you like. Or leave out the veggies altogether - it's thick and flavorful enough on it's own.

Curried Pumpkin Soup


1 oz trimmed leeks
1 T coconut oil
2 cloves garlic, minced
1 -13.5 oz can light coconut milk
2 C mashed pumpkin
1 C mushroom broth
1 tsp curry powder
1 tsp sea salt
1/2 tsp ground ginger
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chile powder


1 - 10 oz package frozen spinach (you can also use fresh spinach).


*Heat oil in the soup pot, and sauté the leeks for about 3 minutes over a medium heat - they should be nicely browned on the edges.  Add garlic and sauté for 30 seconds. Add remaining ingredients and increase the heat until it starts to bubble. Lower the heat and simmer, uncovered,  for 10 - 15 minutes, stirring frequently.  If you're adding vegetables, put them in now. Remove from heat and allow to cool. Divide the soup into individual portions and store in airtight containers in the refrigerator or the freezer.

Optional: To achieve a more uniform consistency, purée the soup in a blender or food processor.

Makes 4 cups of soup.

Total (without spinach) : 609.5 cal, 54.39 g total carbs, 42.06 g net carbs, 43.13 g fat, 12.33 g fiber and 4.68 g protein.

Makes 5 - 3/4 C servings and each has 121 cal, 10.88 g total carbs, 8.63 g net carbs, 10.78 g fat, 2.47 g fiber and .94 g protein.

Total with spinach:  691.5 cal, 66.35 g total carbs, 45.82 g net carbs, 43.13 g fat, 20.53 g fiber and 14.99 g protein.

Makes about 6 - 3/4 cup servings and each has 125.25 cal, 11.06 g total carbs, 9.16 g net carbs, 7.19 g fat, 3.41 g fiber and 2.5 g protein.