Creamy Pumpkin-Cauli-Coconut Soup
By Claire Georgiou, Reboot Naturopath, B.HSc ND
An important recommendation to improve the absorption and bioavailability of curcumin is to combine it with pepper, and this soup does exactly that! By making this soup you’ll be sipping in properties that promote the best absorption of the curcumin in the turmeric. Peperine, a pepper phyto-nutrient increases the bioavailability of curcumin by 2000%. Curcumin is a fat-soluble phenol compound, the absorption of this antioxidant will be improved by consuming turmeric with healthy fats. Enjoy this super easy, nutritious and full of anti-inflammatory benefits soup.
Ingredients
- 1 tbsp olive oil or coconut oil
- 1 leek, sliced
- 1 in (2.5 cm) fresh turmeric grated or 1 tsp. of dried turmeric
- 3 cloves of fresh garlic, crushed
- ½ cauliflower head (350 g), chopped coarsely
- ½ pumpkin (500 g), cubed
- 1 cup (250 ml) coconut milk
- 2 cups (500 ml) vegetable broth or stock
- Salt and pepper, to taste
Directions
- Wash and prepare, chop and slice vegetables.
- Heat oil in large pot and sauté over a low to medium heat the leek, turmeric and garlic until onions are translucent.
- Add in the pumpkin and cauliflower and stir for a few minutes.
- Add the coconut milk and stir for 1 minute then add the stock and season to taste and bring to the boil then turn down the heat and simmer for 15 minutes or until the vegetables are soft. Add more stock if needed.
- Once cooked, use a stick blender and blend the soup to form a smoother texture or leave a little chunky. You can also use a normal blender or chop vegetables into bite size pieces and leave chunky.
- Add in a little coconut milk or yogurt and serve immediately.
Note: This soup will freeze easily and will store in the fridge for up to 3 days.
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 6
Substitutions
- Leek – scallions, spring onion
- Pumpkin – sweet potato, winter squash, carrots
- Cauliflower – potato, sweet potato
- Coconut milk – almond milk, hemp milk
Calories: 250
Fat: 18g
Trans Fat: 16g
Cholesterol: 0mg
Sodium: 110mg
Carbohydrates: 22g
Fiber: 7g
Sugars: 9g
Protein: 5g