![a recipe photo of the Sri Lankan Curried Pumpkin Soup served in a bowl](https://cdn.statically.io/img/www.eatingwell.com/thmb/6CPKD8LMVUC045bfS-XazvpB3-Y=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Sri-Lankan-Curried-Pumpkin-Soup-1x1-1-5873a51a7ea54f79a752b23b4983b529.jpg)
Ingredients
Curry Powder
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2 teaspoons coriander seeds
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1 teaspoon fennel seeds
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1 teaspoon brown mustard seeds
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¼ teaspoon cardamom seeds (from about 4 green pods)
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¼ teaspoon black peppercorns
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1 ½ teaspoons sweet paprika
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1 teaspoon cumin powder, preferably roasted
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1 teaspoon ground turmeric
Soup
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¼ cup coconut oil
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20 fresh curry leaves
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1 medium yellow onion, chopped
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1 small serrano pepper, seeds and ribs removed, minced
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2 cloves garlic, minced
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1 tablespoon finely chopped fresh ginger
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1 (28 ounce) can unseasoned pumpkin puree
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6 cups low-sodium chicken or vegetable stock
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2 teaspoons unseasoned rice-wine vinegar
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2 tablespoons dark amber agave syrup
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2 teaspoons kosher salt
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½ cup chopped unsalted cashews, toasted (see Tip)
Tamarind Onions
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2 tablespoons coconut oil
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1 medium red onion, halved and thinly sliced
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½ teaspoon kosher salt
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¼ teaspoon ground pepper
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¼ teaspoon crushed red pepper (optional)
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1 tablespoon tamarind paste (see Tip)
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½ teaspoon light brown sugar
Directions
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To prepare curry powder: Toast coriander seeds, fennel seeds, mustard seeds, cardamom seeds and peppercorns in a small dry skillet over medium-high heat until the mustard seeds pop and the mixture smells fragrant, 1 to 2 minutes. Transfer to a small bowl and let cool slightly, 5 minutes. Using a spice grinder or a mortar and pestle, grind the toasted spices into a fine powder. Transfer to a small bowl; mix in paprika, cumin and turmeric. Set aside.
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To prepare soup: Heat 1/4 cup coconut oil in a large pot over medium-high heat. Add curry leaves; cook, stirring, until they become fragrant and darken, 20 to 30 seconds. Add chopped onion; cook, stirring occasionally, until the onion is translucent and beginning to color on the edges, 6 to 8 minutes. Stir in serrano, garlic and ginger; cook, stirring constantly, until lightly golden and fragrant, about 1 minute. Add the curry powder and stir well; cook, stirring constantly, until the spices are bloomed and fragrant, about 1 minute. Stir in pumpkin and gradually pour in stock, stirring well to combine. Bring to a simmer, then reduce heat to low and let simmer, stirring often, until slightly thickened and flavors have melded, 15 to 20 minutes.
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Meanwhile, prepare onions: Heat coconut oil in a large skillet over medium-high heat until shimmering. Add onion; cook, stirring occasionally, until soft and beginning to brown on the edges, 4 to 6 minutes. Stir in ½ teaspoon salt, pepper and crushed red pepper, if using. Remove from heat. Add tamarind paste and brown sugar; stir until the sugar dissolves, about 1 minute.
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Puree the soup with an immersion blender or in batches in a blender. (Use caution when blending hot liquids.) Stir in vinegar, agave and 2 teaspoons salt. Top with the onions and cashews.
Tips
For the best flavor, toast nuts before using in a recipe. To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.
Sticky, sour tamarind paste, or concentrate, is made from the pulp of seedy tamarind tree pods. It's one of the main ingredients in Worcestershire sauce and a key flavor in many Southeast Asian curries as well as pad thai. Typically sold in a jar, it keeps indefinitely in your fridge.
To make ahead
Refrigerate soup (Steps 1-2) for up to 3 days or freeze for up to 3 months.
Nutrition Facts (per serving)
157 | Calories |
10g | Fat |
15g | Carbs |
3g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 12 | |
Serving Size 3/4 cup | |
Calories 157 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 3g | 11% |
Total Sugars 6g | |
Protein 3g | 6% |
Total Fat 10g | 13% |
Saturated Fat 6g | 30% |
Vitamin A 10906IU | 218% |
Vitamin C 6mg | 7% |
Vitamin E 1mg | 4% |
Folate 19mcg | 5% |
Vitamin K 14mcg | 12% |
Sodium 452mg | 20% |
Calcium 56mg | 4% |
Iron 2mg | 11% |
Magnesium 39mg | 9% |
Potassium 211mg | 4% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.