Spicy Pumpkin Soup

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 15 minutes

材料

3 cups pumpkin (peeled, deseeded, and cubed; or canned pumpkin puree)

2 tablespoon olive oil (or coconut oil)

1 large onion (finely chopped)

3 cloves garlic (minced)

1 inch ginger (grated)

1 teaspoon red chilli powder (or chilli flakes)

1/4 teaspoon turmeric powder

1/2 teaspoon garam masala

3 cups vegetable stock

1/2 can coconut milk (200ml coconut milk, reserve a little for garnish if desired)

seasoning (to taste)

1 tablespoon lime juice

2 tablespoon fresh cilantro (optional, for garnish)

2 tablespoon pumpkin seeds (toasted, for garnish)

手順

Heat olive oil in a large pot over medium heat.

Sauté the onion until softened (5-7 minutes). Add garlic, ginger, and fresh chili (if using) and cook for another 1-2 minutes.

Add the pumpkin cubes, stir in chilli powder, turmeric and garam masala. And stir to coat with the spice mixture.

Cook for 30 seconds to release the aromas.

Pour in the vegetable stock, bring to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the pumpkin is tender.

Use an immersion blender to puree the soup until smooth (or transfer it to a blender in batches).

Stir in the coconut milk, reserving a bit for drizzling if desired. Heat gently but do not boil.

Add lime juice, then season with salt and pepper to taste.

Ladle into bowls, garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve hot with crusty bread or naan on the side.

Instant Pot

Turn the Instant Pot to Sauté mode. Heat olive oil and add chopped onion. Sauté for 2-3 minutes until softened.

Add garlic, ginger, and chili, and cook for another minute.

Stir in spices, cook for 10-12 seconds to release the flavors.

Add the cubed pumpkin (or canned puree) and pour in the vegetable stock. Stir to combine.

Cancel the Sauté mode.

Secure the lid, set the valve to Sealing, and cook on High Pressure for 2 minutes.

Once the timer is done, let the pressure release naturally for 5 minutes, then carefully do a quick release by switching the valve to Venting.

Use an immersion blender to puree the soup until smooth directly in the Instant Pot. Alternatively, transfer the soup to a blender in batches and puree.

Stir in the coconut milk, reserving a little for garnishing if desired. Add lime juice and season with salt and pepper to taste.

If needed, switch to Sauté mode to reheat the soup gently (don’t let it boil).

Ladle into bowls and garnish with a swirl of coconut milk, fresh cilantro, and toasted pumpkin seeds. Serve warm with your favourite bread or crackers.

栄養

• カロリー: 239 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 11 g
• 不飽和脂肪: 8 g
• トランス脂肪: 0.003 g
• ナトリウム: 723 mg
• 炭水化物総量: 15 g
• 食物繊維: 2 g
• 糖質総量: 6 g
• タンパク質: 4 g