South African Pumpkin Soup with Banana and Curry
South African Pumpkin Soup with Banana and Curry blends roasted pumpkin with a ripe banana for gentle sweetness, rounded by warm curry, coriander, and a hint of cinnamon and nutmeg. Coconut milk gives it lush body, while a squeeze of lime brightens the finish. Serve it for a cozy dinner or a festive starter when you want something aromatic and warmly spiced.
- Prep20 mins
- Cook35 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in South African Pumpkin Soup with Banana and Curry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 40 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 7 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 49
- Heart Health
- 68
- Metabolic
- 32
- Digestive
- 23
- Inflammatory
- 23
- Performance
- 42
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
In a bowl, combine pumpkin, 2 tablespoons olive oil, sugar, and honey. Transfer to a baking dish. Put the unpeeled banana in a separate smaller baking dish.
- 3
Bake the pumpkin and the banana in the preheated oven until the pumpkin is tender and lightly browned, 20 to 30 minutes.
- 4
Meanwhile, heat the remaining olive oil in a large pot over medium-low heat and cook the onion, carrot, and celery until soft, 5 to 10 minutes. Add the garlic, curry powder, coriander, nutmeg, and cinnamon; stir to combine. Cook for another 3 to 5 minutes.
- 5
Peel the banana. Add the banana flesh, pumpkin, coconut milk, and chicken stock to the pot and simmer for 5 to 10 minutes. Puree the soup with a stick blender until smooth. If desired, thin the soup with more stock or hot water. Season with salt, pepper, and lime juice.
- Calories 208.36 kcal Moderate 10%
- Protein 3.07 g Low Source 6%
- Carbohydrate 29.98 g 11%
- Total Fat 9.55 g Moderate 12%
- Saturated Fat 2.04 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.25 mg Low Source 0%
- Sodium 109.36 mg Low Source 5%
- Dietary Fiber 4.13 g Moderate 15%
- Total Sugars 18.56 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 125.88 mg Low Source 10%
- Iron 0.95 mg Low Source 5%
- Potassium 178.88 mg Low Source 4%
- Vitamin A 485.34 mcg Good Source 54%
- Vitamin C 9.63 mg Moderate 11%
- Vitamin D 0.42 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
South African Pumpkin Soup with Banana and Curry is a South African dinner recipe made with 18 ingredients. It takes about 55 mins, serves 6, and is rated medium. Key ingredients include Banana, Black Pepper, Brown Sugar, and Carrot. Each serving provides about 208.36 kcal.
Recipe Questions
- What is South African Pumpkin Soup with Banana and Curry?
- It is a South African soup recipe made with 18 ingredients, usually served for dinner or lunch or soup.
- What is South African Pumpkin Soup with Banana and Curry made of?
- The main ingredients are Banana, Black Pepper, Brown Sugar, Carrot, Celery. The full list of 18 is above.
- What goes well with South African Pumpkin Soup with Banana and Curry?
- Explore these South African side-dish recipes.
- How long does it take to make South African Pumpkin Soup with Banana and Curry?
- About 55 mins in total: 20 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 208.36 kcal. The full nutrition breakdown is above.
- Is South African Pumpkin Soup with Banana and Curry easy to make?
- This recipe is rated medium, with 18 ingredients and 5 steps.
- Is South African Pumpkin Soup with Banana and Curry healthy?
- South African Pumpkin Soup with Banana and Curry has an easyChef Pro health score of 42/100. Per serving, it provides 208.36 calories and 3.07 g of protein, or 6% of the Daily Value. It is a good source of vitamin A. Worth noting per serving: saturated fat at 2.04 g (10% of the Daily Value). It contains Citrus, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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