Curried Pumpkin Soup

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It’s hard to believe the season for all things pumpkin is already here. This year has really gone by quickly. Pumpkin is everywhere: lattes, brownies, smoothies, you name it. Most of the pumpkin spiced or pumpkin flavored recipes I’ve been seeing are sweet. I’ve been craving pumpkin (because how can you not!) but I wanted a savory pumpkin dish. Don’t get me wrong – I’ll still indulge in my vegan pumpkin cheesecake recipe and pumpkin oat bars! I went to Amsterdam last month and had this delicious curried coconut pumpkin soup at the most unlikely place – the Rijks museum cafe. I found out later that this beautiful cafe at the is actually well known for its unique dishes. It has a big open atrium overlooking the main floor of the museum and the line to get in is pretty long. I knew the second I tasted the soup that I would have to try to recreate it at home… so here it is. I hope you love it as much as I do! One of the best things about this recipe is that it’s ready in 30 minutes! There’s very little food prep which makes this a great weeknight meal. There are layers of flavor and also rich creaminess to this soup because of the numerous curry spices and full fat coconut milk. The pumpkin flavor still stands out since the curry is not too overpowering. The turmeric adds to the beautiful color and is thought to have anti-inflammatory properties. It’s filling and so tasty that you’ll want to have more than just one bowl! It’s heavenly when paired with crusty bread. The pumpkin seeds as a garnish add a nice crunch. I used an immersion blender to make this soup smoother but it’s optional. Make sure to take a picture and tag @thefriendlyepicurean on Facebook and Instagram or share this recipe on your Pinterest board if you make it.

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Curried Pumpkin Soup

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 1.5 tbs vegan butter (such as Earth Balance)
  • 1/2 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/4 tsp turmeric powder
  • 1/4 tsp allspice
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup coconut milk
  • 1.5 (15oz) cans pumpkin puree (about 2.5 cups)
  • 3 cups vegetable broth (or water)
  • 2 tbs pumpkin seeds (optional garnish)
  • 2 tbs chopped parsley (optional garnish)

Directions

Heat butter in a large saucepan or Dutch oven. Add onions and cook until translucent, about 5-6 minutes. Next, add garlic and sauté for 2-3 minutes. Add cumin, coriander, turmeric, allspice, salt, and black pepper and cook for another 2-3 minutes. Add coconut milk and pumpkin puree and cook for 3-4 minutes, stirring to combine. Add vegetable broth and simmer for 8-10 minutes. Soup should thicken. Puree soup with a hand held immersion blender or in a blender for smoother texture. Taste soup and add more salt and black pepper if desired. Garnish with pumpkin seeds and parsley and serve while hot. May store in the fridge for up to 4 days. Makes about 6 cups.

Nutrition Information:

  • Approximate calories per 1 cup: 107 cal

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Curried Cauliflower Soup (vegan, gluten free)

It may be obvious that I am a big fan of soup… This is especially true during the long, cold month of January. January in Chicago typically includes subzero temperatures, bone chilling wind, and the occasional snowstorm. I’ve lived in Chicago for 16 years so all of these unexpected twists and turns in the weather are something I have grown very accustomed to. Some warm gear and fast walking will keep you from being stuck at home. I refuse to let the weather keep me from enjoying playoff games, award shows, and most importantly, restaurant week! One good thing about winter is coming home to a nice, big bowl of homemade soup. Soup can get boring so I wanted to make this one spicy. The coconut, cumin, and coriander go really well together and remind me of the flavors of South Asia. I topped mine with basil but cilantro or Thai basil would also be great with this dish. The cauliflower makes it filling and adds fiber. I used light coconut milk to make it creamy without adding too much extra fat and calories. The spices in this recipe will warm and energize you on a cold day. The turmeric adds a wonderful golden color and has a calming effect. This soup is easy on the stomach, low calorie, vegan, and gluten free. It’s also really easy to make and requires only one pot. It’s one of my favorites and I will definitely be making it all winter long! Let me know if you make it by taking a picture and tagging @thefriendlyepicurean on social media.

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Curried Cauliflower Soup (vegan, gluten free)

  • Servings: 4
  • Difficulty: easy
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Ingredients

  • 2 cups cauliflower florets (1 small head of cauliflower)
  • 1/2 large onion, diced
  • 1 cup light coconut milk
  • 3 cups vegetable broth
  • 1 clove garlic, minced
  • 1 tbs coconut oil
  • 2 tbs lemon juice (juice of 1/2 a lemon)
  • 1/4 tsp turmeric
  • 1/4 tsp cumin powder
  • 1/4 tsp coriander powder
  • 1/4 tsp fennel seeds
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt (plus more to taste)
  • 1/4 tsp freshly ground black pepper
  • 2 tbs chopped fresh basil (optional garnish – may substitute cilantro or Thai basil)

Directions

Heat 1 tbs coconut oil on medium heat in a medium to large saucepan or Dutch oven. Cook onions, turmeric, cumin, coriander, fennel seeds, and cayenne pepper on medium heat for about 6-7 minutes. Add garlic and cook for another 2-3 minutes or until garlic is fragrant. Add cauliflower and cook for about 2-3 minutes. Add vegetable broth, coconut milk, salt, and pepper and simmer on low to medium heat for about 15-17 minutes or until cauliflower is soft and falls apart easily. Remove from heat and add lemon juice. Carefully transfer entire mixture to a high powered blender such as Vitamix and puree until smooth. Or puree in saucepan with an immersion blender until smooth. May store in an airtight container in the fridge for up to 2-3 days. Makes 4 cups.

Nutrition Information:

  • Approximate Calories per cup: 115 cal

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White Bean Soup with Quinoa, Swiss Chard, and Radishes

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This simple and delicious soup is made with mostly whole food ingredients. It’s colorful, warming, and refreshing with the flavors of thyme, ginger, and lemon. It’s perfect for a healthy, easy weeknight dinner. You can serve it with crusty bread or toast but it’s great on its own too. This recipe is versatile so you can easily modify it depending on what you have in your fridge. It would also be great with parsnips, kale, or even green lentils instead of Cannellini beans (white beans). The beans and quinoa are a great source of protein and fiber while the nutritional yeast is a great source of vitamin B12 (especially for those who are strictly plant based). This is a great dish to make after Thanksgiving because it’s light yet filling. I could have this soup every night of the week! Let me know how it turns out by tagging @thefriendlyepicurean on social media!

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White Bean Soup with Quinoa, Swiss Chard, and Radishes

  • Servings: 6
  • Difficulty: easy
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Ingredients

  • 1 cup cooked quinoa (a little less than 1/2 cup uncooked)
  • 1, 15 oz can of Cannellini beans (white beans)
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 4 small red radishes, thinly sliced
  • 2 cups roughly chopped Swiss chard (center veins removed)
  • 4 cups vegetable broth
  • 1 cup filtered water
  • 2-3 tbs lemon juice (juice of 1/2 lemon)
  • 1 tsp lemon zest (zest of 1/2 lemon)
  • 1/4 tsp fresh thyme
  • 1/2 tsp ginger powder
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1 tbs olive oil
  • 2 tbs nutritional yeast (optional)

Directions

Cook 1/2 cup quinoa in 1 cup water until water is absorbed and quinoa is fluffy. Set quinoa aside. Drain and rinse Cannelini beans and set aside. Heat oil in a medium/large stockpot or dutch oven on medium heat. Cook onions until translucent – about 5-6 minutes. Add garlic and cook for an additional 2 minutes. Add thyme, ginger, salt, and pepper and cook for an additional minute. Add carrots and cook for 2 minutes. Add broth and water and bring to boil. Lower heat and simmer for 10 minutes. Add radishes, beans, and quinoa and simmer for an additional 5 minutes. Add lemon juice and lemon zest. Next add Swiss chard and nutritional yeast and simmer for 1 minute until chard is just wilted. Remove from heat and serve.

Nutritional Information:

  • Approximate Calories for 1/6 soup: 150.3 cal

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