Curried Pumpkin Stew

Curried Pumpkin Stew

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  • Each serving
  • 110 cal
  • 7g fat (6g sat)
  • 0mg chol
  • 400mg sodium
  • 10g carb
  • 3g fiber
  • 2g protein


  • 1/2 tablespoon olive oil
  • 1 cup chopped onions
  • 2 cloves garlic, minced
  • 3/4 tablespoon minced fresh ginger
  • 1 tablespoon mild curry powder
  • 1 small pumpkin or squash -seeded, peeled and cubed
  • 1 carrot, chopped
  • 1 rib celery, chopped
  • 3/4 teaspoon sea salt
  • 2 cups water
  • 2 cups vegetable broth
  • 1 (7-ounce) can coconut milk
  • 2 tablespoons chopped parsley
  • 1/4 teaspoon red pepper flakes (optional)


In a large soup pot, heat oil over medium heat and add onions. Cook, stirring occasionally until softened, about 3 minutes. Add garlic, ginger, curry, pumpkin, carrots and celery, stirring well to combine.

Add salt, water and broth; stir to combine. Simmer, uncovered, for 30 minutes, stirring occasionally.

If you prefer a smooth soup, pureé using an immersion blender, food processor or regular blender (in batches) until smooth.

Top with parsley and red pepper flakes if desired. Serve immediately with a slice of bread. May be refrigerated or frozen.

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