Jane Schwartz, R.D.

Recipe Redux: Pumpkin Coconut Soup

So I can’t tell you how excited I was for my first Recipe ReDux.  When I read that the “assignment” was Fresh From the Pumpkin Patch, my first thought was to make an old standby (my famous pumpkin cranberry muffins) that get gobbled up in minutes every time I bake them. At closer inspection, however, I noticed that although we COULD use canned, the powers that be were encouraging fresh.

It took me about three seconds to sadly realize that I had never, not even once, actually cooked anything using fresh pumpkin. Why had it seemed so daunting? I regularly buy gourds such as butternut and acorn squash in the fall without hesitation. What was so different about pumpkin?

I perused my recipe database at home and online, and decided on soup. I’ve been known to make a mean butternut squash soup, so this wouldn’t be all that unfamiliar. I noticed a recipe that called for a combo of sweet potato, pumpkin, and acorn squash, with an interesting addition of coconut milk. I changed the recipe a bit, cutting back the coconut milk to one can instead of two, adding sautéed onion, and including curry powder in addition to the ginger. I also chose to blend the soup at the end, instead of leaving small chunks (especially important with the added onions).

This easy recipe produced a sweet/savory creamy soup, without any milk or cream. And as happens with some dishes, it definitely improved with time. It was noticeably better when I had it for lunch the following day – and dinner the night after that.

In terms of its nutriton profile, pumpkin is an excellent source of dietary fiber, vitamins A, C and B6, folate,  potassium and iron. A cup of plain  steamed, mashed pumpkin has about 50 calories.

Pumpkin Coconut Soup
1 small-medium size pumpkin
1 acorn squash
2 large sweet potatoes
2 tsp olive oil
1 medium onion, diced
32+ oz. chicken broth (I used organic, low sodium)
1 can coconut milk
1 tsp ginger
2 tsp curry powder
1 Tbs brown sugar (optional)
Salt and pepper to taste

Preheat oven to 375. Cut the pumpkin and squash in half. Remove pulp and seeds. Place face down on baking sheet. Pierce
sweet potatoes and cover with foil. Bake for about 40 minutes, until flesh is soft. Sweet potatoes may need another 15-20 minutes.

Meanwhile, sauté onion in olive oil until soft. When pumpkin, squash, and potatoes are done, scoop the flesh out of skins and into a large pot. Add onions along with broth, coconut milk, ginger, and curry powder. Season as you like with salt, pepper, and brown sugar.

Simmer 10-15 minutes to blend flavors. Let cool slightly. Puree in blender. Add more broth to desired thickness. This makes a pretty thick soup, so you will likely want to thin it slightly.

Please check out all the other delicious pumpkin recipes from fellow Recipe ReDux contributers below!

• Cherie Schetselaar – Grain Crazy – Fresh Pumpkin Risotto
• Alexandra Caspero- Delicious Knowledge – Pumpkin Enchiladas
• Katie Hamm – Healthy & Happy Hour – Pumpkin-Bacon Ravioli
• Alysa Bajenaru – Inspired RD – Sweet & Spicy Pumpkin Fries
• Everyday Tastiness – Pumpkin Smoothie
• Dr Barb, Nutriton Budgeteer – Pumpkin Chili Chicken Pizza
• Elizabeth Jarrard- Don’t (White) Sugar Coat It – Vegan Pumpkin Soup
• Kristen Bourque- Swanky Dietitian – baked pumpkin oatmeal
• Marie Spano – Gluten Free Pumpkin Muffins
• Regan @ The Professional Palate – Pumpkin Ravioli in a Walnut-Sage Cider Sauce
• Danielle Omar – Food Confidence RD – Pumpkin Goulash
• Emma @ The Hearty Heart – (Vegan) Cocoa Pumpkin (Whiskey) Mousse
• gretchen – kumquat – baked mini pumpkins
• Emma Stirling – The Scoop on Nutrition – Recipe Redux Chermoula Chickpea & Pumpkin Sliders
• Janel Funk: Eat Well with Janel – Pumpkin Pie Smoothie
• Nicole @ Whole Health RD – Kaddo Bourani – Candied Pumpkin with Yogurt and Meat Sauce
• Yuri – Chef Pandita – Pumpkin Apple Soup
• Lisa @ Healthful Sense – Pumpkin Cream Pie Filling & Pudding
• Jessica Fishman Levinson – Nutritioulicious – Recipe Redux: Pumpkin Pancakes
• Kat Lynch – Eating The Week – Pumpkin yogurt dip for waffle sticks
• Katie Caputo- East Meats West – Pumpkin Stuffing
• Serena @ Teaspoon of Spice – Whole Pumpkin Cheddar Gratin
• Kristina @ Love and Zest – Pumpkin Mash
• Carrie Miller – Nutrition Know How – Baked Stuffed Pumpkin & Pumpkin Orange Muffins
• Ann Dunaway Teh – Eat to Nourish, Energize & Flourish – Pumpkin, Squash and Apple Soup
• Kara Lydon – Peace, Love, and Food – Pumpkin Yogurt Dip
• Stephanie Howard – Give Them Something Better – Fall Harvest Chili
• Karman Meyer-Nutrition Adventures – Pumpkin-Potato Breakfast Hash
• Ayla Withee- Eat Simply – Salt and Vinegar Pumpkin Seeds
• Heather Calcote – Dietitian on the Run – Pumpkin Rosemary & Mushroom Quinoa
• Jill Melton-The Relish Dish – Ham and Cheese Stuffed Pumpkin
• EA-The Spicy RD – Pumpkin Pesto Bruschetta
• Liz Weiss & Janice Newell Bissex – Meal Makeover Moms’ Kitchen – Ghoulishly Good Stuffed Sugar Pumpkin
• Diane Welland – Eat Well, Eat Clean – Pumpkin Cranberry Scones
• Rebecca Noseworthy – It’s a Savoury Life – Fall Pumpkin Chili