Spicy pumpkin soup

Creamy, warming and spicy, this pumpkin and sweet potato soup is hearty, low GI and gluten free. It’s not low carb, but sweet potatoes are low GI, making them a perfect carb for diabetics that doesn’t spike your sugar levels. Combining sweet potato and pumpkin actually lowers the glycemic load of the pumpkin, making this meal low GI. Sweet potato is an excellent source of vitamin A in the form of beta carotene, as well as other essential vitamins such as vitamin C and vitamin B6. Both pumpkin and sweet potato are high in fibre, keeping you fuller for longer with the benefits of aiding your digestive health. All the health benefits aside, it really is just a delicious, hearty soup. The coconut milk and coriander cools off the spice, and the earthiness and sweetness of the pumpkin and sweet potato keeps you coming back for more. I like to use an Indian type of curry powder, but red curry paste is also delicious and adds a Thai flavour. You could also just make your own by combining spices (cumin, paprika, turmeric, ginger, coriander and chilli makes a good mix).

coconut curry sweet potato and pumpkin soup

carbs 23g / fat 9.5g / protein 6g

1 kilogram butternut pumpkin
1 sweet potato
1 onion (red or brown)
2 cloves of garlic
1 tablespoon of curry powder or curry paste (or a spice mix of your own)
200mL of coconut milk, plus extra for serving
1 vegetable or chicken stock cube (or liquid stock)
1 tablespoon of coconut oil (or olive oil or butter)
1 fresh red chilli (optional)
A handful of fresh coriander (optonal)

Peel and roughly chop the onions, pumpkin and sweet potato. Peel and crush the garlic.

Heat a large saucepan with the oil (or butter). Add the onion and saute for a couple of minutes until soft. Add the garlic and curry powder or paste with a pinch of salt and cook for a couple of minutes until fragrant. Add the diced sweet potato and pumpkin. Dissolve the stock cube in a mug of boiled water, if using, and add to the saucepan with the coconut milk. Fill the pot to the top of the vegetables with water. Stir, turn the heat down and put a lid on the saucepan. Let it simmer for 30 minutes or until the veggies are soft. Taste for seasoning and add more salt and a little pepper or chilli if needed.

Allow to cool slightly, then blend the soup with a hand-held blender.

Serve with a little drizzle of extra coconut milk, sliced fresh chilli, and roughly chopped fresh coriander on top. Enjoy!

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