Creamy Pumpkin Soup
User Reviews
5
Creamy Pumpkin Soup
Description
This soup starts by gently cooking cubed pumpkin with diced onion and crushed garlic cloves in olive oil to soften the vegetables and develop savory sweetness. Then, vegetable stock is added along with light coconut milk, a pinch of cumin for warmth, red chili pepper for controlled heat, and salt and black pepper to taste. The mixture simmers until the pumpkin is tender enough to blend smoothly.
After simmering about 10 minutes, the soup is pureed using an immersion blender until creamy without any lumps. The coconut milk adds a gentle creaminess without dairy, while the spices bring subtle complexity and warmth to the dish, balancing pumpkin’s natural sweetness. The texture is silky and smooth, ideal for a comforting starter or light meal.
You can flavor this soup by adjusting spices to suit other cuisines, such as Mexican, Thai, or Indian profiles. The recipe advises not to substitute the immersion blender with a jug blender unless the soup has cooled, to prevent accidents. Roasting pumpkin seeds separately can provide a crunchy garnish, expanding the use of the pumpkin.
Ingredients
- 1 tablespoon olive oil
- 400 g pumpkin cubed
- 1 onion diced
- 3 garlic crushed, clove
- 600 ml vegetable stock
- 100 ml coconut milk light
- 1 Pinch cumin
- 1 red chili pepper to taste
- 1 pinch sea salt
- 1 pinch black pepper
Instructions
- Add 1 tablespoon Olive oil to a pan and then add 400 g Pumpkin, 3 Garlic clove and 1 Onion. Gently cook for 5 minutes, stirring every minute.
- Add 600 ml Vegetable stock, 100 ml Light coconut milk, 1 Pinch Cumin, 1 Red chilli and 1 pinch Sea salt and ground black pepper. Simmer for 10 minutes until the pumpkin has softened.
- Using an immersion blender, blend until smooth.
Notes
- Include shallots and garlic to add depth to the pumpkin’s naturally sweet flavor.
- This soup can be flavored with different regional spices to create Mexican, Thai, or Indian variations.
- Use an immersion blender for safety; if using a jug blender, let the soup cool before blending to avoid splatter or explosions.
- Roast pumpkin seeds separately for a tasty snack or garnish.
- Using fresh pumpkin cubes yields better flavor than pumpkin puree.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 146 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 146kcal | 7% |
| Carbohydrates | 27g | 9% |
| Protein | 3g | 6% |
| Fat | 3g | 5% |
| Saturated Fat | 3g | 15% |
| Sodium | 1248mg | 52% |
| Potassium | 850mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 11g | 22% |
| Vitamin A | 17880IU | 358% |
| Vitamin C | 55.8mg | 62% |
| Calcium | 63mg | 6% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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