Curried Coconut Pumpkin Soup

I am not the biggest fan of pumpkin spice, and I literally despise pumpkin pie. However, pumpkin is a nutrient-dense, low-calorie food, making it ideal for a low carb diet. Pumpkin contains high amounts of beta-carotene and other antioxidants that help your body clear free radicals and fight off disease, and is water-heavy at about 94% water, making it low carb. Plus, it adds a subtle sweetness to any recipe without overtaking flavour, as it tastes relatively mild. And let's not forget that its bright colour can add beauty and brightness to your dish, and I always want more pretty.

I developed this recipe to jump on the October pumpkin bandwagon that everyone is one, and because soup is absolutely my favourite food group. I hope you enjoy it as much as I do on a chilly fall day.


Curried Coconut Pumpkin Soup

1 can organic full fat coconut milk

2 cups of veggie or chicken stock (I use bone broth)

1 small onion, diced

3 cloves of garlic, chopped

1/2 cup organic pumpkin purée 

1.5-2 cups of frozen (or fresh) organic cauliflower

1 tbsp homemade curry spice (or organic store-bought)

1tbsp avocado oil

1tbsp coconut oil

1. Preheat oven to 425F. Heat avocado and coconut oil over medium heat in a large-ish oven-safe pot. Add onions and sauté until soft, about 3 minutes. Add garlic and continue to cook down about 5 minutes.

2. Add pumpkin purée and cook down, stirring frequently, browning and carmelizing the pumpkin.

3. Once the pumpkin starts to really stick to the bottom and is browning nicely, add cauliflower, broth and coconut milk and bring to a boil.

4. Lower heat and blend with an immersion blender until smooth. You can also transfer to a blender and blend, but it's much more work.

5. Place pot in oven and roast the soup uncovered for 20 minutes.

6. To serve, I like to squeeze some juice from an orange in each bowl and top with olive oil (orange olive oil if you have it), pumpkin seeds, and orange zest.

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