Pumpkin and Coconut Soup

Nutriscore Rating: 73/100

Indulge in the creamy, comforting goodness of Pumpkin and Coconut Soup, a vibrant blend of roasted pumpkin, rich coconut milk, and warm, earthy spices like cumin and coriander. Perfectly balanced with a hint of ginger and optional chili flakes for a gentle kick, this velvety soup is both nourishing and bursting with flavor. The caramelized sweetness of oven-roasted pumpkin pairs beautifully with the aromatic spices, while a touch of fresh lime juice and cilantro brightens every spoonful. Ready in under an hour and effortlessly gluten-free and vegan-friendly, this wholesome dish is ideal for cozy weeknight dinners or elegant starters. Garnish with a swirl of coconut milk for an extra touch of indulgence!

Recipe Information

• Prep Time: 20 min
• Cook Time: 35 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 800 grams Pumpkin (peeled, deseeded, and cubed)
• 400 ml Coconut milk
• 500 ml Vegetable stock
• 1 medium Onion (finely chopped)
• 2 cloves Garlic cloves (minced)
• 1 teaspoon Ginger (grated or finely chopped)
• 2 tablespoons Olive oil
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoons Chili flakes (optional)
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 1 whole Lime (for garnish)
• 2 tablespoons Fresh cilantro (for garnish, optional)

📝 Instructions

11 steps

1. Preheat your oven to 200°C (400°F).

2. Spread the cubed pumpkin on a baking tray. Drizzle with 1 tablespoon of olive oil and season with a pinch of salt and pepper.

3. Roast the pumpkin in the oven for 20-25 minutes or until soft and slightly caramelized, then set aside.

4. In a large pot, heat 1 tablespoon of olive oil over medium heat.

5. Add the chopped onion and sauté for 3-4 minutes until translucent.

6. Stir in the garlic, ginger, ground cumin, ground coriander, and chili flakes (if using). Cook for 1-2 minutes until fragrant.

7. Add the roasted pumpkin to the pot. Stir well to coat the pumpkin with the spices.

8. Pour in the vegetable stock and bring to a gentle boil. Reduce the heat and let it simmer for 10 minutes.

9. Using an immersion blender, purée the soup until smooth. Alternatively, transfer the soup to a blender in batches and blend until smooth, then return it to the pot.

10. Stir in the coconut milk, reserving a few tablespoons for garnishing if desired. Simmer for another 5 minutes, then adjust the seasoning with salt and pepper to taste.

11. Serve hot in bowls with a drizzle of coconut milk, a squeeze of fresh lime juice, and a sprinkle of chopped cilantro if desired.

Nutrition Facts

1 serving (479.4g)

Calories		218
% Daily Value*
Total Fat		8.6 g	11%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0.5 g
Cholesterol		0 mg	0%
Sodium		802 mg	35%
Total Carbohydrate		35.0 g	13%
	Dietary Fiber	3.8 g	14%
	Total Sugars	15.8 g
Protein		4.8 g	10%
Vitamin D		0.0 mcg	0%
Calcium		87 mg	7%
Iron		2.9 mg	16%
Potassium		1093 mg	23%

*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.

Source of Calories

Fat: 306 cal (32.5%%)

Protein: 77 cal (8.2%%)

Carbs: 560 cal (59.4%%)