Simple Pumpkin Soup
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
1 hr
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Total Time
1 hr 15 mins
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Servings
4
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Calories
149 kcal
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Course
Side Dish, Main Course, Soup
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Cuisine
Vegan
Simple Pumpkin Soup
Description
Simple Pumpkin Soup begins by roasting halved sugar pumpkins until tender, then peeling them to gather a fresh, naturally sweet pumpkin purée. This purée forms the base combined with sautéed shallots and minced garlic, which provide a mild aromatic foundation. Vegetable broth and creamy coconut milk add body and smoothness to the soup, while maple syrup and a touch of sea salt, black pepper, cinnamon, and nutmeg contribute subtle sweetness and warm spice depth.
The soup is blended until smooth using an immersion or countertop blender, resulting in a velvety texture that carries the pumpkin's mild earthiness balanced by the sweet and spicy notes. The optional topping of garlic-seasoned sautéed kale and toasted sesame seeds introduces a contrasting taste and crunch, enriching the dish’s flavor and texture profile.
This soup serves well as a starter or light meal on its own, bringing a comforting and gently sweet flavor suited to autumn or winter menus.
Nutrition information excludes the topping. Roasting the pumpkin enhances its natural sugars and depth, with instructions available for the pumpkin seeds if desired for a separate snack.
Ingredients
SOUP
- 2 ugar pumpkin 2 pumpkins yield ~2 1/4 cups (450 g) pumpkin puree
- 1 Tbsp olive oil (or sub water if oil-free)
- 2 medium shallot diced // 2 shallots yield ~1/4 cup or 40 g
- 3 cloves garlic (minced // 3 cloves yield ~1 1/2 Tbsp or 9 g)
- 2 cups vegetable broth DIY or store-bought
- 1 cup coconut milk or sub other non-dairy milk with varied results, canned, light
- 2 Tbsp maple syrup or honey if not vegan, or agave nectar
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp cinnamon
- 1/4 tsp nutmeg
GARLIC KALE SESAME TOPPING (optional)
- 1 cup kale roughly chopped
- 1 large clove garlic (minced)
- 2 Tbsp sesame seed raw
- 1 Tbsp olive oil
- 1 pinch salt
Instructions
- Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
- Using a sharp knife, cut off the tops of the sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
- Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
- To a large saucepan over medium heat add olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
- Add remaining ingredients, including the pumpkin, and bring to a simmer.
- Transfer soup mixture to a blender or use an immersion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
- Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.
- For the Kale-Sesame topping: In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
- To the still hot pan, add olive oil and garlic and sauté until golden brown - about 2 minutes. Add kale and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.
- Recipe serves 3-4 (as originally written). Leftovers keep in the fridge for up to a few days and in the freezer for up to a month or more.
Notes
- Nutrition information provided does not include the garlic kale sesame topping.
- Roasting the pumpkin enhances its sweetness and texture for the soup.
- Pumpkin seeds can be roasted separately as a snack; refer to roasting instructions for seeds.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 149 kcal
% Daily Value*
| Serving | 1servings | |
| Calories | 149 | 7% |
| Carbohydrates | 23.5g | 8% |
| Protein | 2.7g | 5% |
| Fat | 5.2g | 8% |
| Saturated Fat | 3.1g | 16% |
| Polyunsaturated Fat | 0.69g | 4% |
| Monounsaturated Fat | 0.5g | 3% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 402mg | 17% |
| Potassium | 144mg | 3% |
| Fiber | 5g | 20% |
| Sugar | 13.2g | 26% |
| Vitamin A | 12450IU | 249% |
| Vitamin C | 9.1mg | 10% |
| Calcium | 60mg | 6% |
| Iron | 1.8mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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