Home / Diabetes Recipes / Keto Savory Low-Carb Pumpkin Soup with Curry & Coconut

Pumpkin Soup

Keto Savory Low-Carb Pumpkin Soup with Curry & Coconut

March 7, 2018

  • Yields: 6 Servings
Pumpkin Soup

Directions

1Heat the coconut oil in a deep pot over medium-high heat.

2Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes.

3Mix in the vegetable broth, curry powder, salt, coriander, red pepper flakes, cinnamon and ginger.

4Cook and stir until the mixture comes to a gentle boil, about 10 minutes.

5Cover, and boil 15 to 20 minutes more, stirring occasionally.

6Whisk in the pumpkin and coconut milk, and cook another 5 minutes.

7At this point, taste the soup. This is where you decide if you like it sweet, or if you like it spicy: You might want to add more red pepper or even some chili powder to kick it up, or maybe you like it more pumpkin-y and you’ll want to add a bit of stevia. This is where it’s up to you.

8Use an immersion blender (or real blender) to process until smooth.

9Return to a pot, and reheat briefly over medium heat before serving.

10Divide your apple squares across your bowls and add to the bottom. Add soup over the top.

Ingredients

1/4 cup coconut oil

1 cup onion chopped

1.5 clove garlic minced

3 cups chicken broth

1 teaspoon curry powder

1/2 teaspoon salt

1/2 teaspoon ground coriander

1/2 teaspoon crushed red pepper

1/2 teaspoon cinnamon

1/2 teaspoon ginger or a little grated ginger if you have it

1 can pumpkin puree 15 ounce

1 cup light coconut milk

1/4 apple peeled and chopped into 1/8 squares

00:00

Nutrition Facts

Serving Size1 Serving
Calories148
Sodium591mg
Potassium88mg
Protein2g
Sugar5g
Total Fat13g
Saturated Fat11g
Polyunsaturated Fat.3g
Monounsaturated Fat1g
Total Carbohydrates9g
Dietary Fiber2g
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