Anita's advice: Thai Pumpkin Soup with Coconut
28-02-2025
A lunch dish/appetiser. Particularly low in carbohydrates.
8 servings.
Ingredients:
1,250 g pumpkin flesh (1 butternut pumpkin of 1,400 g yields 1,250 g net weight)
1 sweet potato (a 300 g sweet potato yields 260 g net weight)
1 leek
2 red onions (200 grams)
8 tsp dried parsley or a bag of fresh parsley
4 tsp ginger or 4 cm fresh ginger
2 tsp spicy paprikapowder
1.5 ltr water
3 vegetable stock cubes
400 ml coconut milk
1 lime
Optionally: 200 g peeled pistachios or 300 g prawns
100 ml creme freche or cream for garnish
1 tbsp oil
black pepper
salt
Preparation (30min preparation, 30min cooking time):
Peel the sweet potato and cut it into pieces.
Bring the water to a boil.
Cut the leek into rings.
Finely chop the red onion.
Shell the pistachios or peel and fry the shrimp. Squeeze the lime.
Wash the pumpkin. You can peel it, but there is an easier way. Cut off the top and bottom and cut the rest of the pumpkin, skin and all, into thick slices. Remove the seeds and the fibers. Cook the pumpkin with the skin on. After cooking, remove the slices from the soup, cut off the skin, cut the remaining flesh into pieces, and return it to the soup.
Heat the oil in the large soup pan and fry the finely chopped red onion and leek rings for 5 min.
Add the pumpkin and sweet potato pieces, ginger, paprika, bouillon cubes, parsley, and boiling water. Bring to the boil (10min) and simmer covered for 20 min on a low heat.
Peel the pistachios or peel and fry the prawns. Squeeze the lime.
Use the hand blender to make a fine cream of the soup.
Pour in the coconut milk and heat for another 3 min. Then pour in the lime juice, add the nuts or prawns, and season with black pepper and salt.
Divide among 8 soup bowls, garnish with cooking cream and some (fresh) parsley.
Information:
My first reaction was, ‘Pumpkin?’, but once I tasted this soup, I immediately wanted to have the recipe and make it myself. Pumpkin is sweet as carrots, the soup contains hardly any carbohydrates, and the coconut and spicy touch make it taste particularly delicious.
€0.80 for a 430g serving.
150Kcal pp = 8g fat (5g sat) + 13g CH (6g sugar), 3g fibre, 3g protein, 0.9g salt, 6.5mg iron (without shrimp and pistachio nuts)
Anita is the author of «Live2Eat, Eat2Live». She thinks that, in addition to food for thought, we should serve some tasty, easy, cheap and healthy dishes.