Enjoy a bowl of pumpkin soup; it’s low-calorie, yet filling

Pumpkin is an often-overlooked source of fibre, but with three grams per one-cup serving, and only 49 calories, it can help keep you feeling full for longer on fewer calories. The free-radical-neutralising powers of the carotenoids in pumpkin, which keep cancer cells at bay, also help keep the skin wrinkle-free. Pumpkin seeds are also rich in the amino acid tryptophan, which is important in the production of serotonin, one of the major players when it comes to maintaining our mood. Hence, a handful of roasted pumpkin seeds may help your outlook stay bright and cheerful.

Pumpkin and Coconut Soup


Ripe pumpkin: 500 gm

Water or chicken stock: 750 ml

Tom yum paste or laksa paste: 2 tbsp

Coconut milk: 400 ml

Lime juice: To taste

Salt: To taste

Basil leaves: A few small


Peel and dice the pumpkin, discarding any seeds. Bring the water or the stock to a boil in a saucepan and stir in the laksa paste. Add 100 ml of the coconut milk and the diced pumpkin. Simmer until the pumpkin is tender. Stir in the rest of the coconut milk and macerate some of the pumpkin to give thickness to the soup. Taste and adjust the seasoning, with some salt and a little lime juice. Garnish the soup with basil leaves while serving.

Executive Chef, The Gateway Hotel IT Expressway Chennai