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Cod and Spiced Pumpkin Soup with Coconut Milk – A Unique Taste Weight Loss Recipe

Last Updated on December 7, 2024 by Arif Chowdhury

As the temperature drops and the leaves begin to change, there’s nothing quite like a warm, hearty soup to nourish both body and soul.

Enter Cod and Spiced Pumpkin Soup—an exquisite blend of tender cod chunks served in a silky, spiced pumpkin and coconut soup. This dish not only satisfies your cravings but also supports your weight loss journey with its rich flavors and healthy ingredients.

Let’s explore the nutritional benefits of the key components and dive into this delightful recipe that will keep you cozy throughout the season.

The Nutritional Benefits of Cod

Cod is a lean fish that deserves a top spot in your healthy eating repertoire. A standard 3-ounce serving of cooked cod contains approximately 90 calories and a robust 20 grams of protein.

This high protein content makes cod an excellent choice for weight loss, as it helps you feel full and satisfied, reducing the temptation to snack between meals.

In addition to being low in fat, cod is packed with essential nutrients. It’s a rich source of vitamin B12, crucial for energy production and maintaining healthy nerve cells.

Cod also contains selenium, an antioxidant that can help protect your body from oxidative stress. Research shows that higher selenium intake is linked to a 30% reduction in the risk of chronic diseases like heart disease. Including cod in your diet can contribute to your overall health and wellness.

The Richness of Pumpkin

Pumpkin is not just for pies and lattes; it’s a nutritional powerhouse that offers a wealth of health benefits.

One cup of cooked pumpkin contains about 49 calories, making it a low-calorie food choice. It’s also high in fiber, which aids in digestion and helps you feel full longer—perfect for those watching their weight.

Moreover, pumpkin is loaded with vitamins and minerals, including vitamin A, which supports eye health and boosts the immune system.

A single serving of pumpkin provides more than 200% of your daily recommended intake of vitamin A. It’s also a great source of potassium, which helps regulate blood pressure. Adding pumpkin to your meals can enhance their nutritional profile while keeping calories in check.

The Creamy Delight of Coconut Milk

Coconut milk adds a luscious creaminess to the soup, making it rich and satisfying without being overly heavy.

One cup of light coconut milk contains about 150 calories and is a good source of healthy fats, particularly medium-chain triglycerides (MCTs). MCTs are known to boost metabolism and may help in weight management.

Coconut milk is also rich in antioxidants and can support heart health. Studies suggest that the unique fats found in coconut may increase levels of good cholesterol (HDL) while lowering bad cholesterol (LDL), contributing to better cardiovascular health.

The creaminess of coconut milk combined with the spiciness of the soup creates a delightful harmony that elevates the entire dish.

Recipe: Cod and Spiced Pumpkin Soup

Ready to cozy up with a bowl of Cod and Spiced Pumpkin Soup?

Here’s a step-by-step recipe that combines the goodness of cod, pumpkin, and coconut milk into a delicious meal that’s perfect for chilly days.

Ingredients

For the Soup:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon cayenne pepper (adjust to taste)
  • 1 can (15 oz) pumpkin puree (or 2 cups fresh pumpkin, cooked and pureed)
  • 1 can (13.5 oz) light coconut milk
  • 3 cups vegetable broth (or chicken broth)
  • Salt and pepper to taste

For the Cod:

  • 2 fillets of fresh cod (about 6 ounces each)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Juice of 1 lime

Instructions

Step 1: Prepare the Soup Base

  • Sauté the Aromatics: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
  • Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
  • Spice it Up: Add the ground cumin, coriander, cinnamon, and cayenne pepper to the pot. Stir well to coat the onions and toast the spices for about 1 minute.

Step 2: Add the Pumpkin and Coconut Milk

  • Incorporate the Pumpkin: Add the pumpkin puree to the pot, stirring to combine with the aromatic mixture.
  • Pour in Coconut Milk and Broth: Slowly add the light coconut milk and vegetable broth, stirring until smooth. Bring the mixture to a gentle simmer.
  • Season the Soup: Season with salt and pepper to taste. Let the soup simmer for about 15-20 minutes, allowing the flavors to meld together.

Step 3: Cook the Cod

  • Prepare the Cod: While the soup is simmering, pat the cod fillets dry with a paper towel. Season both sides with salt and pepper.
  • Heat Oil: In a separate skillet, heat 1 tablespoon of olive oil over medium-high heat.
  • Cook the Cod: Add the cod fillets to the skillet and cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork. Just before removing from heat, drizzle the lime juice over the fillets.

Step 4: Assemble and Serve

  • Blend the Soup (Optional): For an extra silky texture, use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, skip this step.
  • Plate the Dish: Ladle the spiced pumpkin soup into bowls.
  • Top with Cod: Place a piece of the grilled cod on top of each bowl of soup.
  • Garnish and Enjoy: Optionally, garnish with fresh cilantro or a sprinkle of lime zest. Serve warm and enjoy the comforting flavors!

Nutritional Information

This comforting dish is not only delicious but also nutritious. Here’s a breakdown of the nutritional content:

  • Cod Fillets: Approximately 90 calories and 20 grams of protein per fillet.
  • Pumpkin: About 49 calories per cup.
  • Coconut Milk: Roughly 150 calories per cup of light coconut milk.
  • Total Calories: A serving of Cod and Spiced Pumpkin Soup totals around 300-400 calories, making it a wholesome meal for any day.

Why This Dish is Great for Weight Loss

Cod and Spiced Pumpkin Soup is a fantastic example of how to enjoy a satisfying and hearty meal while focusing on weight loss. The high protein content from the cod aids in keeping you full, while the fiber from the pumpkin helps control hunger pangs.

The combination of healthy fats from coconut milk and the vibrant spices makes this soup not only delicious but also nourishing.

By using fresh, whole ingredients and avoiding heavy creams or unhealthy additives, you can create a meal that is both satisfying and guilt-free. This dish proves that healthy eating doesn’t have to be boring or bland—flavor and nutrition can go hand in hand!

Tips for Customizing Your Soup

  • Add More Veggies: Consider adding chopped carrots, bell peppers, or spinach for extra nutrients and color.
  • Experiment with Spices: If you love heat, feel free to add more cayenne pepper or even a dash of chili powder for an extra kick.
  • Try Different Proteins: If cod isn’t your favorite, this soup can also be made with shrimp or even chickpeas for a vegetarian option.

Embrace the Warmth of Flavor

There’s something incredibly comforting about a warm bowl of soup, especially when it’s as flavorful and nourishing as Cod and Spiced Pumpkin Soup.

This delightful recipe not only highlights the beautiful flavors of cod and pumpkin but also serves as a reminder that healthy eating can be both satisfying and enjoyable.

So, grab your ingredients and get ready to embrace the warmth of this delicious soup. It’s perfect for chilly evenings or whenever you need a little comfort in a bowl. Enjoy every spoonful and revel in the knowledge that you’re making a nourishing choice for your body!