Savory Fall Soup Recipe: Coconut Pumpkin Curry Soup

Savory Fall Soup Recipe: Coconut Pumpkin Curry Soup

Savory Fall Soup Recipe: Coconut Pumpkin Curry Soup

Pumpkins for everyone!!!
That’s how I feel when I walk into a store and I eyeball a gorgeous array of pumpkins of every persuasion!
I want to open my arms like Maria in The Sound of Music and twirl in the middle of store–yes, pumpkins are my fall spirit animal (gourd?).
Decorating for fall is a ritual of sorts–first the beautiful pumpkins inside and out, then the fall wreath on the front door and of course, a fine assortment of mums. 🙂
Fall makes me crave crockpot cooking, soups and stews.
I love turning on the fireplace finally and celebrating a cold brisk walk


in the evenings after dinner.
The trick of course is to make sure your cooking is still on point and not leading you down the wrong road setting you up for holiday weight gain (this is when it starts folks!).
One of my favorite recipes that will boost your beta carotene and satisfy your taste buds is my Coconut Curry Pumpkin Soup recipe–have you tried it? Easy, delicious and the whole fam will LOVE it!
Here you go:
Coconut Pumpkin Curry Soup

Serves 6

1 tablespoon olive oil

1 onion, chopped

4 cups chicken broth (sub with vegetable stock to make vegan)

3 cups pumpkin puree (sometimes called 100% pumpkin NOT PUMPKIN PIE FILLING)

3/4 cup green onions, chopped

1/8 teaspoon nutmeg

2 teaspoons curry powder

2 (14 ounce) cans full fat coconut milk

Sea salt and pepper, to taste

handful of cilantro, chopped (optional)

toasted pumpkin seeds (optional)

In a soup pot, heat oil over medium high heat and saute onions. Cook till very soft and add remaining ingredients, except coconut milk, cilantro, and pumpkin seeds. Cook uncovered for 15 minutes. Add coconut milk and continue to cook (but not boil – it will break) for another 5 minutes. Serve and top with cilantro and pumpkin seeds.


PS–there’s still time to get our One Pot October ebook collection! We’re talking tons of delicious one pot (think crock pot, Dutch oven, sheet pan, skillet…even Instant Pot!) in your style of eating whether it’s paleo, low carb of healthy classic family–you choose! Get it while we have it!

A Head of the Pack

Savoy Cabbage

Savoy Cabbage

The antioxidant protection of cruciferous vegetables is powerful. You know from previous articles here in Healthy-Foods and elsewhere that vitamins C and E and beta carotene help ward off disease and illness by helping combat harmful free radicals that naturally accumulate in the body. Free radicals damage your body, causing changes that can lead to all kinds of problems like cancer and heart disease.

One the most delicious cabbages, Savoy cabbage is an amazing source of beta carotene and folate unlike other types of cabbage. Bok Choy too, enjoys the same reputation. Who knew that choosing a simple cabbage could make such a different nutrient-wise? Folate is an important nutrient for preventing birth defects, as well as possibly protecting the body from cancer and heart disease, too.

Bok Choy

Bok Choy

I’ve just started getting into eating more cabbage and in my opinion, Savoy is heads above the rest (get it?). Look for it in your produce section next time-it’s the pretty looking cabbage with crinkly, curly leaves and a pale green color. Bok Choy looks more like celery than cabbage, with its thick white stalks and dark green leaves.

Here is a recipe to help you get more cabbage in your life and more antioxidant protection. Works great as a side dish for nearly anything!

Antioxidant Slaw
Serves 4-6

1/2 cup low-fat mayonnaise
2 tablespoons thawed frozen orange juice concentrate
1 teaspoon sugar
Salt and pepper, to taste
3 cups Savoy cabbage, shredded
1 cup shredded carrots
1/2 red bell pepper, thinly sliced
2 tablespoons golden raisins

Stir all ingredients together and serve.

Per Serving: 115 Calories; 7g Fat (49.9% calories from fat); 1g Protein; 14g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 130mg Sodium.  Exchanges: 1 Vegetable; 1/2 Fruit; 1 1/2 Fat.

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A Head of the Pack