Learning > Recipes

Curried Pumpkin Soup


View Original Source

Singapore Heart Foundation


Facebook Email

Recipe contributed by Ms Alyssa Chee, Dietitian of Singapore Heart Foundation



Serves 分量: 4 人份

Ingredients 材料:


  • Pumpkin (deskinned and deseeded), cut into large chunks, 800g 南瓜(去皮、去籽),切成大块,800g
  • Yellow onion, chopped, 150g 黄洋葱,剁成碎末,150g
  • Garlic, 4 cloves 大蒜,4瓣
  • Curry powder, 1 tbsp 咖哩粉,1汤匙
  • Cumin powder, 1 tbsp 孜然粉,1汤匙
  • Water, 1½ cup 水,1杯半
  • Low fat milk, 1 cup 低脂牛奶,1杯
  • Peanut oil, 1 tbsp 花生油,1汤匙
  • Lower sodium salt (optional), ½ tsp 较低钠盐(可选),半茶匙
  • Coriander (for garnish), 1 sprig 香菜(装饰配菜),1小枝
  • Pepper (to flavour) 胡椒粉(调味)


Method 做法:


Roast the pumpkin in a preheated oven at 220°C for about 40 minutes until thoroughly cooked. Remove from
在预热好的烤箱中烘烤南瓜,220°C 烤40分钟左右,直到完全熟透。从烤箱中取出。


Gently heat the peanut oil in a pot. Stir in onions and garlic and sauté till onions soften. Add in curry powder and cumin powder; and fry for another minute.


In the same pot, add in water, roasted pumpkin and lower sodium salt. Stir well and bring soup to a boil.


Turn off the heat and stir in low fat milk. Let the mixture cool slightly.


Puree the mixture with a blender until smooth.


Garnish with coriander and flavour it with pepper.


Nutrients per serving 每份营养

Energy 能量: 171 kcal 千卡

Protein 蛋白质: 4.0 g 克

Fat (Saturated fat) 脂肪(饱和脂肪): 5.1 g 克 (1.1 g 克)

Carbohydrate 碳水化合物: 27.2 g 克

Sodium 钠: 119 mg 毫克

Cholesterol 胆固醇: 1.6 mg 毫克

Dietary fibre 膳食纤维: 2 g 克


In celebration of SHF’s Golden Jubilee year, we created three recipes using food in the shade of gold and orange, which is excellent for your heart health!


Source: Singapore Heart Foundation. Reproduced with permission.



The views, material and information presented by any third party are strictly the views of such third party. Without prejudice to any third party content or materials whatsoever are provided for information purposes and convenience only. Council For The Third Age shall not be responsible or liable for any loss or damage whatsoever arising directly or indirectly howsoever in connection with or as a result of any person accessing or acting on any information contained in such content or materials. The presentation of such information by third parties on this Council For The Third Age website does not imply and shall not be construed as any representation, warranty, endorsement or verification by Council For The Third Age in respect of such content or materials.