ON SALE: Make Every Day Mediterranean: An Oldways 4-Week Menu Plan E-BOOK SHOP NOW
ON SALE: Make Every Day Mediterranean: An Oldways 4-Week Menu Plan E-BOOK SHOP NOW
ON SALE: Make Every Day Mediterranean: An Oldways 4-Week Menu Plan E-BOOK
Visit Whole Grains Council
Recipes

Oldways Hearty Pumpkin Soup

Several varieties of pumpkins can be found throughout the Caribbean. We used curry and cinnamon spices, and skipped the fire-hot peppers, to make this milder, warmer version of curry pumpkin soup.

Prep Time:

10 minutes

Total Time:

35 minutes

Nutrition Facts

View

Nutrition Facts

  • Calories: 174
  • Fat: 1g
  • Sodium: 116mg
  • Carbohydrates: 36g
  • Protein: 6g

Ingredients

2 teaspoons extra-virgin olive oil

1 large onion, chopped

4 cloves garlic, minced

1 teaspoon ginger (fresh or ground)

1 teaspoon ground cinnamon    

2 teaspoons curry powder

1 (29-ounce) can pumpkin

2 medium potatoes, peeled and cubed

2 medium carrots, peeled and sliced

1 pint low-sodium vegetable stock

½ pint fat-free evaporated milk (add at end)

1 tablespoon parsley

Instructions

  1. In a soup pot, heat the olive oil over medium heat. Add the onions and garlic and cook, stirring occasionally, 3 to 4 minutes, until translucent. Add  the ginger and other spices, cooking for one minute.
  2. Add the pumpkin, potatoes, and carrots, along with the vegetable stock. Cover and simmer until the vegetables are soft.
  3. Purée the the soup with a blender (a hand blender works best). Add the milk and stir to incorporate.
  4. Garnish with parsley before serving, if using.

An Oldways recipe

Review this Recipe

Your email address will not be published. Required fields are marked *

In order to rate this recipe, a rating of 1 or more stars must be selected.