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Roasted Thai Pumpkin Soup Low Fat Recipe

This vibrant and flavorful Roasted Thai Pumpkin Soup is a healthy and delicious weeknight meal! Perfect for weight-conscious individuals, this recipe uses skim evaporated coconut milk for a creamy texture without the extra fat. Inspired by a Weight Watchers favorite, this soup is packed with warming spices and the sweetness of roasted pumpkin. Enjoy the comforting taste without the guilt!

Prep Time 30 mins
Cook Time 80 mins
Calories 141.1 kcal
Protein 19g
Rating 5.0 (1 Reviews)
Roasted Thai Pumpkin Soup Low Fat 14

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Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Roasted Thai Pumpkin Soup Low Fat

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How to Make Roasted Thai Pumpkin Soup Low Fat

  1. Preheat oven to 180°C (350°F). Cut one medium butternut pumpkin (approximately 1.5kg) into 2-inch chunks, leaving the skin on but removing seeds. Toss with 1 tablespoon olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender.
  2. While the butternut pumpkin roasts, peel and seed one medium Kent pumpkin (approximately 1kg). Cut into 1-inch pieces.
  3. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Sauté 1 medium onion (chopped), 2 cloves garlic (minced), and 1-2 red chilies (finely chopped) for 5 minutes, until softened.
  4. Add 6 cups of chicken stock, the prepared Kent pumpkin, 1 teaspoon ground ginger, 1/2 teaspoon ground coriander, 1/4 teaspoon turmeric, and a pinch of black pepper. (Optional: Add 1 star anise). Bring to a simmer and cook for 15-20 minutes, or until the pumpkin is tender. Remove star anise if using.
  5. Once the butternut pumpkin is roasted, scoop the flesh from the skin. Add the roasted butternut pumpkin to the pot with the Kent pumpkin mixture.
  6. Carefully blend the soup until smooth using an immersion blender or a regular blender (in batches).
  7. Stir in 1 (13.5 oz) can of skim evaporated coconut milk. Add more chicken stock if needed to reach desired consistency. Reheat gently, do not boil.

Nutrition Information (Approximate per serving)

Sodium

13 g

Sugar

48g

Fat

3g

Carbs

6g

Recipe Categories (Choose a category and find related recipes!)

Starters Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner Asian Thai American Healthy Gluten Free Fall Recipes

Recipe Tags (Choose a tag and find related recipes!)

Time To Make Course Main Ingredient Cuisine Preparation Occasion Lunch Soups Stews Vegetables Asian Oven Dinner Party Winter Food Processor Blender Stove Top Seasonal Squash Equipment Small Appliance 4 Hours Or Less