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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!


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