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🍲 Creamy Pumpkin Coconut Soup with Crunchy Seeds

428 kcal · 30 min · 4 servings

Ingredients

• 1 red chili pepper
• 2 onions
• 2 garlic cloves
• 30 g ginger
• 2 carrots
• 750 g Hokkaido pumpkin flesh
• 2 tbsp olive oil
• salt
• pepper
• 2 tsp curry powder
• 800 ml vegetable broth
• 400 ml coconut milk
• 1 tbsp sunflower seeds (à 15 g)
• 1 tbsp pumpkin seeds (à 15 g)
• 4 sprigs flat-leaf parsley
• 4 tbsp sour cream (à 20 g)
• 1 tbsp lemon juice
• 2 tbsp pomegranate seeds (à 15 g)

Instructions

1. 1. Cut the chili pepper in half lengthwise and remove the seeds. Wash the pepper and chop it finely.
2. 2. Peel the onions, garlic, and ginger. Cut all three ingredients into small pieces.
3. 3. Peel the carrots. Cut the carrots and the pumpkin flesh into small pieces as well.
4. 4. Heat the oil in a pot.
5. 5. Add the chili pepper, onions, garlic, and ginger to the pot. Sauté the ingredients for 3 to 4 minutes over medium heat.
6. 6. Add the carrots and pumpkin. Cook everything together for 3 minutes.
7. 7. Season the mixture with salt and pepper. Sprinkle it with curry powder.
8. 8. Pour in the broth. Bring the soup to a boil once.
9. 9. Let the soup simmer for about 20 minutes over low heat.
10. 10. Add the coconut milk to the soup. Let it simmer for another 5 minutes.
11. 11. Heat a pan without fat. Roast the sunflower seeds and pumpkin seeds for 3 to 4 minutes over medium heat.
12. 12. Wash the parsley. Shake it dry and chop the leaves.
13. 13. Puree the soup finely with a hand blender.
14. 14. Season the soup with salt and pepper to taste.
15. 15. Fill the soup into bowls.
16. 16. Mix the sour cream with lemon juice.
17. 17. Season the sour cream with salt.
18. 18. Decoratively place the sour cream on the soup.
19. 19. Garnish the soup with the parsley, pomegranate seeds, sunflower seeds, and pumpkin seeds.

Nutrition per serving

• kcal: 428
• Protein: 9 g · Fett/Fat: 33 g · Carbs: 22 g