Coconut Pumpkin Soup

Coconut Pumpkin Soup

Pumpkin is a healthy food high in beta-carotene, an antioxidant critical for vision, healthy skin, and brain function. It is low in calories and a good source of fiber and vitamin C. There are many ways to cook it, it makes a great ingredient in salads and soups. This recipe is inspired in Sara Wilson’s recipe from her website, so it is a great and delicious meal with a low glycemic index score. I hope you enjoy it!

Total time: 55min / Serves: 2 portions


  • 1/2 kg pumpkin, seeds scraped out and chopped into 3cm chunks
  • 2 tablespoon extra virgin olive oil
  • 1/2 tablespoon grass-fed butter
  • 1 small onion, finely sliced
  • 1 clovegarlic, finely chopped
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 100 ml coconut milk
  • 250 ml low-salt vegetable stock
  • 1 tablespoon pumpkin seeds
  • 1 pinch Himalayan sea salt
  • 1 pinch ground black pepper


  1. Preheat the oven to 180ºC / 350ºF.
  2. Place the pumpkin chunks on a baking tray, drizzle with 1 tablespoon of olive oil and season generously with sea salt and freshly cracked black pepper. Place into the oven and bake all together for 40-45 minutes.
  3. When the pumpkin has about 25 minutes to go, heat the remaining olive oil and butter in a deep saucepan on a low-medium heat and cook the onions and garlic for 15 minutes until the onion starts to caramelize. Add in all the spices and cook for a further 2 minutes, then add in the coconut milk and stock. Bring to the boil, then simmer for 10 minutes.
  4. Once the pumpkin is ready, add the chunks into the soup and blitz half the soup with a stick blender. Keep half of the soup chunky.
  5. Serve the soup between 2 bowls and garnish with pumpkin seeds and a drizzle of olive oil.


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