Curried Pumpkin Soup

Recipe is contributed by Ms Alyssa Chee, former Dietitian at the Singapore Heart Foundation

Serves: 4

Ingredients

• Pumpkin (deskinned and deseeded), cut into large chunks, 800g
• Yellow onion, chopped, 150g
• Garlic, 4 cloves
• Curry powder, 1 tbsp
• Cumin powder, 1 tbsp
• Water, 1½ cup
• Low fat milk, 1 cup
• Peanut oil, 1 tbsp
• Lower-sodium salt (Optional), ½ tsp
• Coriander (for garnish), 1 sprig
• Pepper (to flavour)

Method

1. Roast the pumpkin in a preheated oven at 220°C for about 40 minutes until thoroughly cooked. Remove from oven.
2. Gently heat the peanut oil in a pot. Stir in onions and garlic and sauté till onions soften. Add in curry powder and cumin powder; and fry for another minute.
3. In the same pot, add in water, roasted pumpkin and lower sodium salt. Stir well and bring soup to a boil.
4. Turn off the heat and stir in low fat milk. Let the mixture cool slightly.
5. Puree the mixture with a blender until smooth.
6. Garnish with coriander and flavour it with pepper.

Nutrients per serving
Energy: 171 kcal
Protein: 4.0g
Total Fat (Saturated Fat): 5.1g (1.1g)
Cholesterol: 1.6mg
Carbohydrate: 27.2g
Sodium: 119mg
Dietary Fibre: 2g

In celebration of SHF’s Golden Jubilee year, we created three recipes using food in the shade of gold and orange, which is excellent for your heart health!