Pumpkin and Ginger Soup
Warm up with a bowl of this velvety Pumpkin and Ginger Soup, a comforting blend of sweet, earthy pumpkin and zesty, aromatic fresh ginger. Perfect for cozy evenings or as a starter for a festive meal, this recipe features a harmonious mix of wholesome ingredients like rich coconut milk, a hint of ground cinnamon, and flavorful vegetable stock. The soup comes together in just 45 minutes, making it an ideal quick and satisfying option for weeknights. It’s effortlessly vegan, dairy-free, and packed with nutrients, while the optional garnish of fresh parsley or cilantro adds a vibrant finishing touch. Serve it with crusty bread or a drizzle of olive oil for a soul-soothing dish that’s as nutritious as it is delicious.
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Recipe Information
Ingredients
- 1 kg pumpkin
- 30 g fresh ginger
- 1 medium onion
- 2 cloves garlic cloves
- 1 litre vegetable stock
- 2 tbsp olive oil
- 200 ml coconut milk
- 0.5 tsp ground cinnamon
- 1 tsp salt
- 0.5 tsp black pepper
- 2 tbsp fresh parsley or cilantro (optional, for garnish)
Instructions
Peel and deseed the pumpkin, then chop it into roughly 2-inch cubes.
Peel and finely chop the onion, garlic, and ginger.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic to the pot, and sauté for 3–4 minutes, or until softened and fragrant.
Add the fresh ginger and ground cinnamon to the pot, and cook for another 1–2 minutes, stirring frequently.
Add the pumpkin cubes to the pot and stir to coat them evenly with the spices.
Pour in the vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 20–25 minutes, or until the pumpkin is fork-tender.
Once the pumpkin is cooked, remove the pot from the heat and use an immersion blender to purée the soup until smooth. Alternatively, allow the soup to cool slightly and blend it in batches using a countertop blender.
Stir in the coconut milk, salt, and black pepper. Taste and adjust seasoning if needed.
Reheat the soup gently over low heat, stirring occasionally, until warmed through.
Serve hot, garnished with fresh parsley or cilantro, if desired.
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1090 mg | 47% | |
| Total Carbohydrate | 41.6 g | 15% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 15.7 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1449 mg | 31% | |
*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.
