Cream of pumpkin soup with coconut milk Low GI and Low Carb

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Craving a comforting and healthy recipe for chilly evenings? Discover this creamy pumpkin soup with coconut milk, perfect for diabetics and bursting with autumn flavors.

Cream of pumpkin soup with coconut milk Low GI and Low Carb

I’m thrilled to present to you my favorite recipe for chilly evenings: creamy butternut squash soup with coconut milk. This creamy soup perfectly embodies autumn, with its rich and comforting flavors. What makes this recipe truly special is its ability to adapt to specific diets while remaining delicious. It’s not only suitable for people with diabetes but also for those following a low glycemic index (GI) and low-carb diet.

But don’t worry, these dietary considerations don’t compromise the taste at all. This soup is a burst of flavors: the sweetness of the butternut squash pairs perfectly with the richness of coconut milk and spices. I’ve also included a bonus tip to roast pumpkin seeds and use them as a crispy topping for this soup, adding a touch of crunchiness.

Looking for a satisfying and comforting meal that respect your specific diet? Look no further. Follow me step by step to prepare this autumn delight.

To make this creamy butternut squash soup with coconut milk, you’ll need the following ingredients:

1 medium butternut squash (or pumpkin, squash, butternut)
1 onion
2 cloves of garlic
400 ml of coconut milk (preferably low in fat)
500 ml of vegetable broth (choose broth without added sugar)
1 tablespoon of olive oil or clarified butter (Ghee)
Salt, pepper, and spices (such as turmeric, ginger) to taste

Each ingredient plays an essential role in the recipe: the butternut squash brings its creamy texture, coconut milk adds richness, while spices enhance the flavors for a harmonious taste experience.

How to prepare this pumpkin soup?

1. Preparation of the butternut squash: It is essential to clean and cut the butternut squash, keeping the skin (if desired) for extra texture in the soup.

2. Preparation of the soup base: Sauté the onion and garlic to build the aromatic base of the soup.

3. Cooking the butternut squash: Simmer the butternut squash in the vegetable broth until tender (20 to 30 minutes).

4. Blending and adding coconut milk: Blend until smooth, gradually adding the coconut milk.

5. Seasoning and serving: Add your favorite spices (paprika, turmeric, ginger, etc.) and serve hot, garnished with coriander or roasted pumpkin seeds.

My bonus to this low ig recipe:

Pumpkin seeds are edible and can be roasted to be used as a tasty topping for various dishes, including butternut squash soup. Here’s how to roast them:

Seed retrieval: When cutting the butternut squash to prepare the recipe, remove the seeds using a spoon. Make sure to remove all the pulp from the seeds.
Seed cleaning: Place the seeds in a strainer and rinse them thoroughly under water to remove any pulp or fibers.
Seed drying: Spread the seeds on paper towels and let them dry at room temperature for about 15 to 30 minutes to remove excess moisture.
Seasoning and baking: Preheat your oven to about 150°C. In a bowl, mix the seeds with a little olive oil, salt, and other spices to your taste. Spread the seasoned seeds on a baking sheet lined with parchment paper. Bake for about 15 to 20 minutes, stirring the seeds halfway through baking for even cooking. Make sure they become golden and crispy.

My tips and advice for successful your pumpkin soup:

Flavor customization: Feel free to adjust the spices to your preferences. Turmeric and ginger bring warmth and depth, but you can experiment with other spices to vary the flavors.
Soup texture: If you prefer a thicker texture, reduce the amount of vegetable broth. For a lighter version, dilute the soup with a little more broth.
Storage: This soup keeps well in the refrigerator for 3 to 4 days. Reheat gently over low heat, stirring regularly..

FAQ

How long does it take to cook the pumpkin soup?
The cooking time of the butternut squash depends on its size and the cooking heat. Generally, it will take about 20-25 minutes for the pumpkin soup cubes to become tender once added to the vegetable broth.

Can I replace coconut milk with another ingredient?
Absolutely, if you prefer to avoid coconut milk, you can substitute it with almond milk or soy cream to achieve a similar texture.

How can I make this soup spicier?
Add chili, paprika, or even a little curry paste to intensify the spicy side of this soup.

Can I freeze this soup for later consumption?
Yes, this soup freezes well. Place it in freezer-safe containers, and it can be stored for up to three months.

Other recipes to try

It’s time to savor this comforting and healthy pumpkin soup recipe. I hope you’ll enjoy every spoonful as much as I do. Don’t forget to share your impressions and this recipe with your loved ones. Enjoy your meal!

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Velouté de potimarron au lait de coco IG bas et Low Carb

Yield: 4 personnes

Temps de préparation: 10 minutes

Temps de cuisson: 25 minutes

Total Time: 35 minutes

Une recette simple de velouté de potimarron au lait de coco, parfaite
pour les diabétiques. Une préparation IG bas, faible en glucides et
délicieusement crémeuse pour des repas sains et savoureux.

Ingredients

1 potimarron moyen (ou potiron, citrouille, butternut)
1 oignon
2 gousses d'ail
400 ml de lait de coco (de préférence allégé en matières grasses)
500 ml de bouillon de légumes (privilégiez un bouillon sans sucre ajouté)
1 cuillère à soupe d'huile d'olive ou de beurre clarifié (Ghee)
Sel, poivre, et épices (comme du curcuma, du gingembre) selon vos préférences

Instructions

Préparation du potimarron : Il est essentiel de bien nettoyer et couper le potimarron, en conservant la peau (si vous le souhaitez) pour une texture supplémentaire dans le velouté.
Préparation de la base du velouté : Faire revenir l'oignon et l'ail pour construire la base aromatique de la soupe.
Cuisson du potimarron : Mijoter le potimarron dans le bouillon de légumes jusqu'à tendreté (20 à 30 minutes).
Mixage et ajout du lait de coco : Mixer jusqu'à obtenir une consistance lisse en ajoutant progressivement le lait de coco.
Assaisonnement et service : Ajouter les épices préférées (paprika, curcuma, gingembre...) et servir chaud, agrémenté de coriandre ou de graines de courge grillées.

Notes

La peau du potimarron ainsi que les graines peuvent être consommées, ainsi vous faites un pas vers le zéro déchet et la cuisine anti-gaspillage !

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 282Total Fat: 27gSaturated Fat: 21gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 8mgSodium: 512mgCarbohydrates: 10gFiber: 1gSugar: 3gProtein: 3g

Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.