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Shape Your Future Healthy Kitchen: Yellow Curry Pumpkin Soup

Posted at 8:27 AM, Oct 13, 2020
and last updated 2020-11-20 18:41:28-05


2 tablespoons canola oil
1 medium yellow onion, very finely chopped
4 cloves garlic, crushed and minced
1 tablespoon finely minced or grated ginger
1 tablespoon yellow curry powder (or more to your liking)
1 (15-ounce) can pumpkin purée (about 2 cups) (unseasoned)
1 (15-ounce) can white beans such as navy or Northern, drained and rinsed
¾ teaspoon kosher salt
½ teaspoon finely ground black pepper
2 cups low-sodium vegetable broth (or water)
2 cups plant-based milk such as oat milk or almond milk
1 tablespoon honey (optional)
2 cups fresh spinach leaves
Yogurt for garnish (optional)
Pumpkin seeds (pepitas) for garnish (optional)


1. Add oil to a medium saucepan and heat over medium-high heat until oil is shimmering.

2. Add onion and garlic. Cook until onions are clear. About 3 minutes.

3. Add ginger and curry powder and cook 1-2 minutes.

4. Stir in pumpkin puree, beans, salt, pepper, broth, milk, and honey (if using).

5. Bring soup mixture to a simmer and allow to cook 8-10 minutes on low or at a lazy bubble.

6. If desired, use a blender or immersion blender to puree the soup at this point.

7. Stir in spinach and heat until spinach is just wilted.

Serve with a dollop of yogurt and a sprinkle of pumpkin seeds, if desired.

Great additions/substitutions: Try using various winter squash such as acorn or butternut. Try substituting green or red chili paste instead of yellow curry powder. Could use various white beans and could use various greens such as kale, collard greens, Swiss chard, etc. Try substituting various plant based milks such as oat, almond, soy, coconut, etc. Be sure to use “no sugar added” and “unflavored” milks.

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