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Pumpkin and Cauliflower Soup with Coconut Milk, Coriander, and Cilantro

File this under awesome: Just one cup of cooked pumpkin has only 49 calories and contains 3g of fiber.
Soups Pumpkin Soup.jpg

File this under awesome: Just one cup of cooked pumpkin has only 49 calories and contains 3g of fiber. Dairy-free, this soup relies on creamy coconut milk and canned pumpkin for its rich base. It's from our friends at Hello Fresh.


1 can, 14 oz pumpkin, canned
1 can, 14 oz coconut milk, lite
8oz cauliflower florets
6 oz carrot
2 cloves garlic
2 oz shallot
¼ oz cilantro
1 teaspoon coriander, ground
1 vegetable stock concentrate
1 tablespoon oil

Per Serving:
444 calories
28 g fat (15 g saturated fat)
452 mg sodium

How to Make It:

Tools: Baking sheet, large pot, peeler

Step 1

Preheat oven to 400 degrees. Toss the cauliflower on a baking sheet with 1 tablespoon olive oil, salt, pepper, and half the coriander. Roast the cauliflower for 30-35 minutes, tossing halfway through cooking, until golden brown.

Step 2

Peel and finely dice the carrot. Halve, peel, and dice the shallot. Thinly slice the garlic. Chop the cilantro.

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Step 3

Heat another drizzle of oil in a large pot over medium-high heat. Add the shallot, carrot, and remaining coriander and cook, tossing, for 3-5 minutes, until softened. Add the garlic and cook an additional 1 minute, until fragrant.

Step 4

Add the coconut milk to the pot and bring to a boil. Reduce heat to a simmer for 5 minutes, then stir in the pumpkin puree, stock concentrate, and 1 cup water. Return to a simmer, taste, and season with salt and pepper.

Step 5

When the cauliflower is ready, divide the soup between bowls and place the cauliflower florets in the middle of each bowl. Garnish with the pepitas and cilantro and enjoy!

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