1-Pot Spicy Pumpkin Tomato Soup
User Reviews
4.9
75 reviews
Excellent
1-Pot Spicy Pumpkin Tomato Soup
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1-pot spicy pumpkin soup with coconut milk, tomatoes, and warming, Caribbean-inspired spices. Simple, vegan, and ready in 30 minutes!
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Ingredients
- 1 Tbsp olive, coconut, or avocado oil (if avoiding oil, sub water)
- 1 medium-large white or yellow onion, finely diced (1 onion yields ~2 cups or 300 g)
- 2 cloves garlic, minced
- 1 ½ - 2 Tbsp minced fresh ginger (adjust depending on how much you love ginger)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2-3/4 tsp ground cayenne (start with the lesser amount)
- 1/4 tsp ground allspice (optional but recommended)
- 1 (15-oz.) can crushed or diced tomatoes
- 1 (15-oz.) can pumpkin puree (or sub ~1 ½ cups homemade in place of 1 can)
- 1 (14-oz.) can light or full-fat coconut milk (full-fat for a richer soup // or sub cashew cream)
- 1 cup water (or sub vegetable broth)
- 1 tsp sea salt (plus more to taste // start with 3/4 tsp if using vegetable broth)
- 3/4 tsp ground black pepper
FOR SERVING optional
- Freshly chopped cilantro
- chopped roasted cashews (or toasted raw cashews*)
- Vegan naan (or gluten-free naan)
Instructions
- Heat oil in a large pot over medium heat. Once hot, add the onion and cook, stirring occasionally, until softened — about 5 minutes. Add the garlic, ginger, cumin, coriander, cayenne, and allspice (optional), and cook, stirring frequently, until fragrant, 1-2 minutes.
- Add the tomatoes, pumpkin, coconut milk, broth (or water), salt, and pepper and stir well to combine. Bring to a simmer, cover, reduce heat to low, and simmer for ~20 minutes to develop the flavors. Taste and adjust as needed, adding more salt for overall flavor, allspice for warmth, or cayenne for heat (we added the full amount, but how much you add will depend on personal preference and the spiciness of your cayenne). Keep in mind the flavor will intensify the longer you cook it and after storing overnight.
- At this point, you can either enjoy it a little chunky, purée with an immersion blender for a mostly smooth texture, or transfer to a heat-safe blender and blend until fully smooth and creamy. All three options are delicious, but if using diced tomatoes (rather than crushed), we recommend blending for a more cohesive/balanced tomato flavor!
- Divide between serving bowls and garnish with fresh cilantro and toasted cashews (both optional). It’s delicious served with naan or grilled cheese sandwiches.
- Leftover soup keeps well stored in a sealed container in the refrigerator for 3-4 days or in the freezer for 1 month (or longer).
Notes
- *Crushed tomatoes give this soup a more cohesive/balanced tomato flavor without blending, but diced also work. If using diced, we recommend blending.*Toasted cashews: Toast in a small skillet over low-medium heat for 4-5 minutes, until lightly browned.*To make this more of a meal, serve with naan or bread and add a can of drained and rinsed white beans to the soup.*Nutrition information is a rough estimate calculated with olive oil, light coconut milk, and without optional ingredients.
Nutrition Information
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Serving
1(~1 ½ cup) serving
Calories
201
(10%)
Carbohydrates
26.7g
(9%)
Protein
3.9g
(8%)
Fat
10.6g
(16%)
Saturated Fat
5.7g
(29%)
Polyunsaturated Fat
0.6g
Monounsaturated Fat
2.7g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
798mg
(33%)
Potassium
766mg
(22%)
Fiber
6.2g
(25%)
Sugar
12.4g
(25%)
Vitamin A
2798IU
(56%)
Vitamin C
18mg
(20%)
Calcium
86mg
(9%)
Iron
2.9mg
(16%)
Nutrition Facts
Serving: 4(~1 ½ cup servings)
Amount Per Serving
Calories 201 kcal
% Daily Value*
| Serving | 1(~1 ½ cup) serving | |
| Calories | 201 | 10% |
| Carbohydrates | 26.7g | 9% |
| Protein | 3.9g | 8% |
| Fat | 10.6g | 16% |
| Saturated Fat | 5.7g | 29% |
| Polyunsaturated Fat | 0.6g | 4% |
| Monounsaturated Fat | 2.7g | 14% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 798mg | 33% |
| Potassium | 766mg | 16% |
| Fiber | 6.2g | 25% |
| Sugar | 12.4g | 25% |
| Vitamin A | 2798IU | 56% |
| Vitamin C | 18mg | 20% |
| Calcium | 86mg | 9% |
| Iron | 2.9mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
75 reviews
Excellent
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