Spicy Pumpkin Soup
User Reviews
5.0
132 reviews
Excellent
Spicy Pumpkin Soup
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Delicious, curry-roasted pumpkin soup that just needs a sheet pan and a blender! This creamy soup is vegan and zero waste! Save those pumpkin seeds and roast them up.
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Ingredients
- 3 lbs pumpkin medium sized pumpkin, check notes for substituting puree
- 2 tablespoons avocado oil
- 2 teaspoons cumin powder
- 2 teaspoons coriander powder
- 2 teaspoons garam masala optional
- 1 teaspoon red chili powder substitute cayenne or red chili flakes and adjust to your spice tolerance!
- 1 onion medium sized
- 4 cloves garlic
- 1 teaspoon salt
- ½ teaspoon black pepper
- 4 cups vegetable stock
- ½ cup coconut milk optional
- 1 teaspoon ginger
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Instructions
- Preheat your oven to 350°F
- Slice your pumpkin in half. Remove and save the seeds for roasting. Drizzle 2 tablespoons of avocado oil (one per side), and rub in the spices on the flesh of the pumpkin (i.e., 2 teaspoons each of cumin powder, coriander powder, and optional garam masala, as well as 1 teaspoon of red chili powder). Place skin side down on a baking sheet. Chop up an onion into halves and place them on the same baking sheet, along with four cloves of garlic.
- Optional: If you plan to roast your seeds, remove any fleshy strings and dry them first. Then, toss in avocado oil with salt, pepper, and any other spices of your choice. Transfer to a baking sheet and toast for 10-15 mins.
- Roast your pumpkin, onion, and garlic cloves for 40 to 45 minutes.
- Once the pumpkin is roasted, allow to cool down (if your blender cannot accommodate hot foods) or proceed to the next step if you have a blender that has a soup setting.
- Scoop out the flesh of the pumpkin, the roasted onions and garlic, and add to the blender along with 4 cups of vegetable stock and ½ cup of coconut milk (optional). Blend until smooth.
- If your blender does not have a hot soup setting, then add the ingredients to a large Dutch oven or pot and bring to a mild simmer. Let it cool down and then blend.
- Your spicy pumpkin soup is ready! Top with toasted pumpkin seeds or a drizzle of coconut milk or other herbs as you like!
Equipments used:
Nutrition Information
Show Details
Calories
217kcal
(11%)
Carbohydrates
24g
(8%)
Protein
4g
(8%)
Fat
14g
(22%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Sodium
1539mg
(64%)
Potassium
931mg
(27%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
19971IU
(399%)
Vitamin C
24mg
(27%)
Calcium
84mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 24g | 8% |
| Protein | 4g | 8% |
| Fat | 14g | 22% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 1539mg | 64% |
| Potassium | 931mg | 20% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 19971IU | 399% |
| Vitamin C | 24mg | 27% |
| Calcium | 84mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
132 reviews
Excellent
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