Pumpkin Soup
Indulge in the cozy comfort of creamy pumpkin soup, a fall-favorite recipe that’s as nourishing as it is delicious. Featuring the natural sweetness of roasted pumpkin paired with aromatic onion, garlic, and a hint of warm spices like cinnamon and nutmeg, this velvety soup is elevated with the richness of coconut milk for a luscious texture. Quick and beginner-friendly, this one-pot recipe comes together in just 45 minutes, making it a perfect weeknight dinner or holiday starter. Serve it piping hot with a sprinkle of toasted pumpkin seeds for added crunch and a gourmet touch. Naturally vegan and gluten-free, this comforting pumpkin soup is a healthy, flavorful dish you'll return to time and time again.
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Recipe Information
Ingredients
- 4 cups (peeled, seeded, and cubed) pumpkin
- 1 medium (diced) onion
- 3 whole (minced) garlic cloves
- 4 cups vegetable stock
- 1 cup coconut milk
- 2 tablespoons olive oil
- 0.5 teaspoons ground cinnamon
- 0.25 teaspoons ground nutmeg
- 1 teaspoons (or to taste) salt
- 0.5 teaspoons (or to taste) black pepper
- 2 tablespoons (optional, for garnish) pumpkin seeds
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic and cook for another minute until fragrant.
Add the cubed pumpkin to the pot and stir to coat with the onion and garlic mixture.
Pour in the vegetable stock and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 20 minutes until the pumpkin is tender.
Remove the pot from heat and allow the soup to cool slightly.
Use an immersion blender to puree the soup directly in the pot, or transfer the mixture to a blender in batches. Blend until smooth.
Return the pureed soup to the pot and stir in the coconut milk, ground cinnamon, and nutmeg.
Season the soup with salt and black pepper to taste.
Warm the soup over low heat for 5 minutes, stirring occasionally.
Serve hot, garnished with optional toasted pumpkin seeds for a delightful crunch.
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1058 mg | 46% | |
| Total Carbohydrate | 32.9 g | 12% | |
| Dietary Fiber | 4.6 g | 17% | |
| Total Sugars | 12.5 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 983 mg | 21% | |
*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.
