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Yellow Curry Pumpkin Soup

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Course: Side Dish, Dinner, Lunch
Cook Time: 20 minutes
Servings: 4
Calories: 140kcal

Equipment

  • Blender (optional)

Ingredients

  • 2 Tbsp. canola oil
  • 1 medium yellow onion (very finely chopped)
  • 4 cloves garlic (crushed and minced)
  • 1 Tbsp. finely minced or grated ginger
  • 1 Tbsp. yellow curry powder (or more to your liking)
  • 1 15 oz. can pumpkin purée (about 2 cups)
  • 1 15 oz. can white beans such as navy or Northern, drained and rinsed
  • ¾ tsp. kosher salt
  • ½ tsp. black pepper
  • 2 cups low-sodium vegetable broth (or water)
  • 2 cups plant-based milk such as oat milk or almond milk
  • 2 cups fresh spinach leaves
  • 1 Tbsp. honey (optional)
  • Yogurt for garnish (optional)
  • Pumpkin seeds (optional pepitas for garnish)

Instructions

  • Add oil to a medium saucepan and heat over medium-high heat until oil is shimmering.
  • Add onion and garlic. Cook onions until clear (about 3 minutes).
  • Add ginger and curry powder and cook 1-2 minutes.
  • Stir in pumpkin puree, beans, salt, pepper, broth, milk, and honey (if using).
  • Bring soup mixture to a simmer and allow to cook 8-10 minutes on low or at a lazy bubble.
  • If desired, use a blender or immersion blender to puree the soup at this point.
  • Stir in spinach and heat until spinach is just wilted.
  • Serve with a dollop of yogurt and a sprinkle of pumpkin seeds, if desired.

Video

Notes

Try using various winter squash such as acorn or butternut. Test out other greens such as kale. Try various plant-based milks such as oat, almond, soy or coconut (with no added sugar).

Nutrition

Calories: 140kcalCarbohydrates: 12gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.03gSodium: 537mgPotassium: 220mgFiber: 3gSugar: 5gVitamin A: 1486IUVitamin C: 8mgCalcium: 198mgIron: 2mg
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Nutrition Facts
Yellow Curry Pumpkin Soup
Amount per Serving
Calories
140
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
6
g
Sodium
 
537
mg
23
%
Potassium
 
220
mg
6
%
Carbohydrates
 
12
g
4
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
3
g
6
%
Vitamin A
 
1486
IU
30
%
Vitamin C
 
8
mg
10
%
Calcium
 
198
mg
20
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.