Pumpkin & Sweet Potato (Kumara) Soup

May 31, 2023May 31, 20230 12
Pumpkin & Sweet Potato (Kumara) Soup Recipe
in Soup

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

500 g sweet potatoes , chopped ( Kumara )
500 g pumpkin , chopped ( use any kind )
1 liter chicken stock
1 medium onion , chopped
50 g butter
1 teaspoon curry powder
400 g lite evaporated milk or 400 g coconut cream
1 teaspoon fresh ginger , crushed
1 teaspoon garlic , crushed
1 teaspoon salt
1/2 teaspoon ground pepper

Nutrision Information

Servings Per Recipe
6
Calories
295
Sugar
7g
Fat
14g
Pumpkin and sweet potato soup is a comforting and hearty meal that is perfect for chilly days. This recipe combines the sweet and earthy flavors of pumpkin and sweet potato with warming ginger, garlic and curry spices. The addition of evaporated milk or coconut cream gives the soup a rich and creamy texture without the heavy calories of heavy cream. Enjoy a warm bowl of this soup as an entrée or as a starter for guests during a fall or winter dinner party.

Instructions

1.In a large pot, melt the butter over medium heat.
2.Add the chopped onion, ginger and garlic, and sauté until the onion is translucent.
3.Add the chopped pumpkin and sweet potato and stir to combine.
4.Pour in the chicken stock, curry powder and season with salt and pepper.
5.Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender.
6.Use a blender or immersion blender until the soup is smooth and creamy.
7.Add the evaporated milk or coconut cream and stir to combine.
8.Heat the soup gently and adjust seasoning to taste.

PROS

Rich, creamy and satisfying, this pumpkin & sweet potato soup is perfect for autumn or winter nights.
The recipe is easy to make with a few simple ingredients.

CONS

This soup is high in carbohydrates and calories due to the use of pumpkin, sweet potato and coconut cream.
It should be enjoyed in moderation and balanced with other healthy foods.

HEALTH & BENEFITS

Pumpkin and sweet potato are good sources of fiber and vitamins, such as beta-carotene, which is a precursor to vitamin A. These nutrients can help improve digestion and boost immune function.
Ginger and garlic are known to have anti-inflammatory and antioxidant properties, which can support overall health and may help reduce the risk of chronic diseases.

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