Creamy Pumpkin-Ginger Soup

1. 1 Pumpkinpack 1 kg ≈ $2.80 300 g
2. 2 Onions≈ $1.60 per kg 50 g
3. 3 Fresh ginger≈ $8.00 per kg 8 g
4. 4 Garlic≈ $10.00 per kg 2 g
5. 5 Coconut milkpack 400 ml ≈ $2.20 80 ml
6. 6 Curry powder 1 g
7. 7 Olive oil 6 ml
8. 8 Sunflower seedspack 200 g ≈ $2.00 8 g
9. 9 Salt 2 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Dice the onion² into 1 cm cubes, grate the ginger, mince the garlic⁴, peel the pumpkin¹, and cut it into 2–3 cm cubes.

2. Heat the oil in a pot over medium heat, then sauté the onion², ginger, and garlic⁴ for 3–4 minutes, stirring, until the onion softens.

3. Add the pumpkin¹ and curry powder, stir to coat, and cook for 2 minutes.

4. Pour in enough water to cover the vegetables by 1–2 cm (~300 ml), bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes until the pumpkin¹ is tender.

5. Remove from heat and blend until smooth.

6. Stir in the coconut⁵ milk, season with salt, and gently warm for 2–3 minutes without boiling. Taste and adjust seasoning.

7. Ladle into bowls and sprinkle with toasted seeds.

In short

• In the planner this dish is cooked for two days: reheat on day two.
• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.