Pumpkin, Coconut and Rum Soup Recipe

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Pumpkin, Coconut and Rum Soup
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Ingredients:

Directions:

  1. In a large, heavy-bottomed soup pot, heat the oil over medium heat. Add the onions and cook, stirring frequently, until just beginning to caramelize, about 20 minutes.
  2. Stir in the garlic and scallions and cook for another minute or two until softened.
  3. Add the cubed pumpkin, the carrots, scotch bonnet pepper, stock and coconut milk. Bring to a boil and turn down the heat to medium-low. Simmer, uncovered, for about 35-40 minutes, or until the vegetables are completely soft and the liquid has reduced slightly.
  4. Remove from the heat and puree, either in a blender (in batches, and with the lid clamped down tight), or with an immersion (stick) blender. Return to the pot, stir in the sugar, salt and pepper to taste, and the rum. Cover and set aside for several hours or overnight (in which case, refrigerate).
  5. Just before serving, reheat the soup to boiling and let boil vigorously for 2-3 minutes.
  6. Serve hot with a garnish of thinly-sliced scallions or chives.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 198.48 Kcal (831 kJ)
Calories from fat 80.4 Kcal
% Daily Value*
Total Fat 8.93g 14%
Cholesterol 4.95mg 2%
Sodium 256.55mg 11%
Potassium 717.16mg 15%
Total Carbs 20.31g 7%
Sugars 8.09g 32%
Dietary Fiber 2.87g 11%
Protein 7.03g 14%
Vitamin C 15.7mg 26%
Vitamin A 0.2mg 6%
Iron 1.4mg 8%
Calcium 55.6mg 6%
Amount Per 100 g
Calories 55.21 Kcal (231 kJ)
Calories from fat 22.36 Kcal
% Daily Value*
Total Fat 2.48g 14%
Cholesterol 1.38mg 2%
Sodium 71.36mg 11%
Potassium 199.47mg 15%
Total Carbs 5.65g 7%
Sugars 2.25g 32%
Dietary Fiber 0.8g 11%
Protein 1.96g 14%
Vitamin C 4.4mg 26%
Vitamin A 0.1mg 6%
Iron 0.4mg 8%
Calcium 15.5mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.1
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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