Five good reasons to try our Favorite Pumpkin Soup

1) Pumpkins are now in season and their nutrient content is at its peak.

2) They are excellent source of Beta carotene which is converted into vitamin A. And vitamin A is responsible for keeping our eyes sharp and gut lining healthy.

3) Pumpkins provide a good source of potassium, a mineral that is usually outweighed by sodium used in many manufactured food products. So if you suffer from high blood pressure, then your doctor would surely advise you to cut down on sodium and add more potassium rich foods to your diet.

4) Another good reason to love pumpkins is that they are low in energy and total carbohydrate content. This makes them a good choice for people with diabetes.

5) Lastly and most importantly pumpkins taste delicious. And with this recipe your are not feeding only your body, but also your soul!

This recipe is a combo using the recipes of two friends but giving it our own stamp.

Here is how we make it:


1-2Tb olive oil

1.5kg pumpkin

1 brown onion finely chopped

3cloves garlic, minced or crushed

2 carrots sliced

1tsp coriander powder

1tsp curry (optional)

½ finely minced chili pepper (optional)

2 Tb fresh coriander

2tsp vegeta (or your favorite stock)

500ml+ of hot water

150ml fat reduced coconut milk or 1C trim milk to thin the soup (optional)

Black pepper to taste


Preheat the oven to 180⁰C. Cut up pumpkin into halves or quarters.

Place pumpkin in roasting dish lined with baking paper and bake until pumpkin is soft.

Meanwhile add olive oil to the sauce pan and heat the oil (do not burn the oil). Start adding onion, and cook for couple of minutes till onion changes the color to translucent. Now add coriander powder, curry powder and vegeta. Add garlic and chili and keep stirring for another couple of minutes. Add carrot, and keep adding small amounts of water to the pan while stirring occasionally until carrots are cooked. Remove pan from the heat.

Take soften pumpkin out of the oven, remove seeds and skin, and cut the pumpkin into cubes. Add pumpkin cubes to the sauce pan and use a stick blender to blend it together with other cooked vegetables till smooth consistency. Keep adding hot water to the soup until you reach desired soup thickness. Finally add fat reduced coconut cream or trim milk if desired and bring it to boil once more.

Serve soup with black pepper and fresh coriander leaves if desired.

And the next day serve with Sprinkle of roasted pumpkin seeds, or parmesan shavings

#Diabetesfriendly #eating #seasonalfood

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