Fresh Pumpkin Soup by Kerry Simon
Warm up your kitchen with Kerry Simon’s Fresh Pumpkin Soup—a velvety, nutrient-packed dish perfect for the cozy season. Made with roasted pumpkin, carrots, and a touch of spice, this autumnal favorite balances hearty vegetables with the creamy richness of unsweetened coconut milk. Lightly seasoned with cinnamon and nutmeg, the soup boasts warm, aromatic flavors perfect for chilly evenings. This easy-to-make recipe features a quick prep time of just 20 minutes and delivers a smooth, comforting blend in every spoonful. Garnished with crunchy pumpkin seeds and fresh parsley, this vibrant soup is not only visually stunning but also packed with wholesome goodness. Whether you're hosting a dinner party or meal-prepping for the week, this flavorful, vegan-friendly pumpkin soup is sure to impress!
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Recipe Information
Ingredients
- 4 cups pumpkin (seeds removed, peeled, and cubed)
- 1 large yellow onion (finely chopped)
- 3 pieces garlic cloves (minced)
- 2 medium carrots (peeled and chopped)
- 4 cups vegetable stock
- 1 cup coconut milk (unsweetened)
- 2 tablespoons olive oil
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 0.25 cup pumpkin seeds (optional, for garnish)
- 2 tablespoons fresh parsley (optional, chopped, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 5-7 minutes, or until translucent and fragrant.
Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently to avoid burning.
Stir in the cubed pumpkin and chopped carrots. Cook for 5 minutes, allowing the vegetables to soften slightly.
Pour in the vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 20 minutes, or until the pumpkin and carrots are tender.
Stir in the ground cinnamon, ground nutmeg, salt, and black pepper.
Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the mixture to a blender and blend in batches. Be cautious with hot liquids.
Return the puree to the pot and stir in the coconut milk. Cook on low heat for an additional 5 minutes, letting the flavors meld together.
Taste and adjust seasoning as needed.
Ladle the soup into bowls. Garnish with roasted pumpkin seeds and chopped fresh parsley, if desired.
Serve warm and enjoy!
Nutrition Facts
Calories |
425 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.6 g | 34% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1081 mg | 47% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 15.8 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1649 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
