Pumpkin and coconut milk soup

Zupa krem z dyni z mleczkiem kokosowymIngredients (4servings):

  • 400g pumpkin, peeled and chopped into 5cm pieces
  • 3 large carrots, peeled and chopped
  • 2 cups good quality coconut milk
  • 1 cup vegetable stock (GF)
  • 1 cup good quality soya cream (GF)
  • 4 tablespoons coconut oil
  • 1 small onion, roughly chopped
  • 2 large handfuls fresh flat-leaf parsley, leaves picked and chopped
  • 2 large handfuls roasted pumpkin seeds (GF)
  • 1 teaspoon sweet paprika (GF)
  • ¼ teaspoon chilli (GF)
  • 1 teaspoon curry (GF)
  • freshly ground black pepper (GF)
  • sea salt




Heat a saucepan and add the coconut oil. Throw in the chopped onion and fry gently for 2-3 minutes. Drop in the pumpkin and carrot pieces, fry for another 5 minutes. Add the vegetable stock and coconut milk. Reduce the heat and simmer for 35 minutes with the lid on.

Remove the soup from the heat, add soya cream. Using a hand blender or liquidizer, pulse the soup until smooth. Season to taste with salt, pepper, curry, sweet paprika and chilli. Serve with fresh flat-leaf parsley and roasted pumpkin seeds.

GF – make sure the ingredient doesn’t contain traces of gluten!




What else should you know?

Pumpkin is a perfect source of carotenoids; the more intense the colour is, the higher content of carotenoids. It also provides vit. C, B1, B5, B6, PP, folic acid, potassium and fiber.

Onion is a great source of vitamins and minerals, especially vit. A, B1, B2, C, potassium and sulfur. It’s also known for its cardioprotective properties. It is a natural antibiotic and plays its role in cancer prevention.


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3 Responses to Pumpkin and coconut milk soup

  1. William says:

    That is the best soup ever!

  2. Jenny87 says:

    Ohh, I love it! It really tastes like heaven!

  3. Nathalie says:

    Thank you, guys! 🙂

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