1-Pot Spicy Pumpkin Tomato Soup
User Reviews
4.9
1-Pot Spicy Pumpkin Tomato Soup
Description
1-Pot Spicy Pumpkin Tomato Soup combines crushed tomatoes and canned pumpkin to provide a velvety base enriched with coconut milk. The soup highlights warming spices such as cumin, coriander, cayenne, and ginger that simmer together to develop a layered, mildly spicy flavor profile. Cooking the aromatics first helps release fragrant oils before adding liquids for a well-rounded taste. This soup can be served chunky for texture or blended until smooth depending on your preference. Fresh cilantro or toasted cashews can be added at serving to provide herbal freshness and a crunchy contrast.
The recipe uses simple pantry ingredients and a single pot, making it convenient for batch cooking and weeknight meals. The slight heat from cayenne can be adjusted according to taste, and the flavors often deepen if allowed to rest overnight. Serving with naan or bread can turn this soup into a more substantial meal. Adding white beans as noted in tips can also help increase protein content.
This soup is an excellent choice for cooler weather when you want a creamy yet vibrant dish with a subtle spice kick. Coconut milk provides richness and balances the spices, creating a harmonious and comforting bowl.
Ingredients
- 1 Tbsp olive oil if avoiding oil, sub water, or coconut or avocado oil
- 1 medium-large onion 1 onion yields ~2 cups or 300 g, white or yellow, finely diced
- 2 cloves garlic minced
- 1 ½ - 2 Tbsp ginger adjust depending on how much you love ginger, fresh, minced
- 1 tsp cumin ground
- 1 tsp ground coriander
- 1/2-3/4 tsp cayenne pepper start with the lesser amount, ground
- 1/4 tsp ground allspice (optional but recommended)
- 1 (15-oz.) can tomato crushed or diced
- 1 (15-oz.) can pumpkin or sub ~1 ½ cups homemade in place of 1 can, puree
- 1 (14-oz.) can coconut milk full-fat for a richer soup // or sub cashew cream, light or full-fat
- 1 cup water (or sub vegetable broth)
- 1 tsp salt plus more to taste // start with 3/4 tsp if using vegetable broth, sea salt
- 3/4 tsp black pepper ground
FOR SERVING optional
- cilantro freshly chopped
- cashew or toasted raw cashews, roasted, chopped
- Naan or gluten-free naan, vegan
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
- Using crushed tomatoes creates a smoother tomato base; if using diced tomatoes, blending the soup is recommended.
- Toast cashews in a dry skillet over medium heat until lightly browned to enhance their flavor before adding as a topping.
- For a more filling meal, add rinsed and drained white beans to the soup and serve with naan or bread.
- Flavor improves when the soup is allowed to rest or stored overnight.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
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