Fresh Friday – Thai Pumpkin Soup

Posted in Fresh Fridays on Oct 25,2014

With Halloween just 1 week away it seemed only appropriate to post a pumpkin soup recipe. I am not a HUGE fan of pumpkin, just like I am not a fan of  sweet potato or cooked carrots, I don’t find these vegetables overly delicious but rather too sweet and mushy. However, this recipe uses some of my favorite flavors, coconut and curry, which help to balance the pumpkin flavor and definitely make it a recipe worth tasting!

Pumpkin is awesomely healthy, it’s orange flesh is rich in beta carotene, which will help keep your skin looking bright and healthy through the colder months. Pumpkin is also high in fiber and low in calories, so it’s great if you are trying to keep your weight in check. I suggest roasting some pumpkin seeds and sprinkling them on top of the soup for added crunch, flavor and nutrition. Pumpkin seeds are extremely high in iron and zinc, which give energy, promote healing, and the feeling of well being.

Soup Recipe

1/2 cup onion, minced
2 cloves garlic, pressed
2 tablespoons red curry paste
4 cups chicken or vegetable broth, about 32 ounces
2 15 ounce cans pumpkin puree
1 3/4 cup coconut milk, or a 13.5 ounce can, reserving 1 tablespoon
1 large red chili pepper, sliced
fresh ground black pepper
roasted pumpkin seeds, if desired

In a large saucepan over medium heat, heat 1 tbsp coconut oil, add 1/2 cup minced onion and 2 cloves pressed garlic. Sautee for 5 minutes to until onions are translucent. Add the curry paste and cook for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chili. Sprinkle with pumpkin seeds if desired.

Pumpkin Seeds


1 cup pumpkin seeds, cleaned and dried
1 tablespoon oil
1 1/4 teaspoons ground cumin
1 teaspoon garlic salt
1/2 teaspoon chili powder
pinch of freshly ground black pepper
To clean the seeds, place them in a strainer and set it in the sink. Under running water, pull off any large pieces of pumpkin that may be stuck to the seeds. Pat dry or let air dry.

Preheat oven to 350º and a baking sheet with parchment or foil. In a bowl, combine all ingredients. Stir to coat completely. Spread evenly onto the prepared baking sheet.Bake for 8-14 minutes, or until seeds are crunchy.

I choose to make my soup with canned pumpkin, simply for the ease of it, but you can of course make your soup by cutting, cooking and pureeing a fresh pumpkin. As for the roasted seeds, scooping pumpkin seeds out of a pumpkin is messy, stringy, and quite fun! For those of you that like to get your hands covered in pumpkin goo, like me, I highly suggest using fresh pumpkin seeds over store bought : ) You can then carve the pumpkin for your porch.




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