SCD RECIPE: Curried Pumpkin Soup

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SCD Soup Recipe?

scd, specific carbohydrate diet, scd recipe, curried pumpkin soup

Julia Tinkham-Ray, OTR/L, Pearl Natural Health’s Specific Carbohydrate Diet expert shares a delicious SCD recipe, Curried Pumpkin Soup, to enjoy this autumn season!


2 med onions, finely chopped (2 cups) ¾ tsp dried red pepper flakes

2 Tbls unsalted butter or coconut oil 2 (15 oz) cans *pumpkin (3 ½ cups) – not pie filling

2 lrg garlic cloves, minced 4 cups water

1 ½ Tbls minced fresh ginger 1 ½ cups chicken broth (12 fluid oz)

2 tsps ground cumin 1 (14 oz) can **coconut milk – not low fat

1 tsp ground coriander ¼ cup olive oil

1/8 tsp ground cardamom 2 tsp brown mustard seeds

1 ½ tsps Salt 8 fresh curry leaves


Cooking Directions:
  • Cook onions in butter or coconut oil in 6 quart heavy pot over mod-low heat, stirring occasionally until softened, 3-5 min
  • Add garlic and ginger and cook and stir 1 min
  • Add cumin, coriander, and cardamom and stir 1 min
  • Stir in salt, red pepper flakes, pumpkin, water, broth, and coconut milk
  • Simmer uncovered, stirring occasionally for 30 minutes

*Puree soup in batches or use immersion blender and keep hot

  • Heat oil in small heavy skillet over mod-high heat until hot, but not smoking
  • Cook mustard seeds in hot oil until they begin to pop, about 15 seconds
  • Add curry leaves and cook 5 seconds, then pour mixture into pumpkin soup
  • Stir until combined and season with salt


*Farmer’s Market brand Organic Pumpkin or Butternut Squash in BPA free cans; available at Whole Foods and other markets

**Trader Joe’s or Natural Value Coconut Milk brands are SCD legal without added ingredients, (only water)


Let us know how it turns out! Post your delights on our facebook page!


Put yourself on the road to a healthier life and re-claim the vitality you deserve

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