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Pumpkin and Coconut Soup

Pumpkin and Coconut Soup


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Do you only associate coconut with the summertime? Think again! Combining coconut with pumpkin makes for a sweet fall...

Do you only associate coconut with the summertime? Think again! Combining coconut with pumpkin makes for a sweet fall flavor you’ll crave all autumn long. Spicy foods are great for your health and have shown to increase life span.

Notes

Lemongrass is a staple of many Asian cuisines; it’s used like an herb to add a subtle, aromatic, lemon-like flavor without the bite of citrus. It’s generally available in most well-stocked supermarkets, specialty food stores and Asian markets. Sold in individual stalks that are long, pale green and reed-like, only the inner core of the lower 5 inches of the stalks is usable. To prepare lemongrass, cut off and discard the root end and the reedy top, leaving about 5 inches of usable stalk. Peel and discard the outer 3 layers of leaves, or as many as necessary to reach the pale, soft inner core. Then finely slice the stalk or crush it with the side of a cleaver.

Ingredients

  • 1 can coconut milk
  • 1 can pumpkin purée
  • 2 stalks lemongrass, finely chopped
  • 1/4 Cup fresh ginger, peeled and chopped
  • 2 Tablespoons fresh lime juice
  • 2 Teaspoons sweet chili sauce
  • 1 Teaspoon fresh jalapeño or Serrano chile, chopped
  • Kosher salt, to taste

Servings4

Calories Per Serving268

Folate equivalent (total)38µg9%


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.


  • 2 tablespoons extra-virgin olive oil
  • 1 (3 pound) pumpkin (or butternut squash), peeled, seeded and cut into 1-inch cubes
  • 3 small carrots, coarsely chopped (about 1 cup)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper, plus more for garnish
  • 2 medium onions, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • ¾ cup white wine
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can coconut milk
  • Lightly toasted pepitas for garnish
  • Pumpkin seed oil for garnish (see Tip)

Heat oil in a large pot over medium heat. Add pumpkin (or squash), carrots, salt and pepper cook, stirring occasionally, until the vegetables are almost softened, 8 to 10 minutes. Be careful not to let them brown. Add onions and garlic cook, stirring, until starting to soften, about 3 minutes. Add wine cook, stirring, until it is almost completely reduced, 2 to 3 minutes. Add broth and coconut milk bring to a boil. Reduce heat to maintain a simmer cover and gently simmer until the vegetables are very tender, 15 to 20 minutes.

Working in batches, puree the soup in a blender (alternatively, use an immersion blender use caution when blending hot liquids). Serve garnished with pumpkin seeds, pumpkin seed oil and/or freshly ground pepper, if desired.

Tip: Pumpkin seed oil has a rich, nutty flavor and is wonderful in salad dressings or to finish roasted vegetables or soups. Look for it with other specialty oils at grocery stores, or substitute any other flavorful seed or nut oil (such as walnut oil) or olive oil.



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