Pumpkin Soup New Zealand Recipe
Indulge in the comforting flavors of this classic *Pumpkin Soup New Zealand Recipe*, a velvety blend of roasted pumpkin and creamy coconut milk, perfectly spiced with cumin and coriander. This wholesome soup starts with caramelized roasted pumpkin, enhanced by the savory base of sautéed onions, garlic, and sweet carrot. A splash of coconut milk adds richness, while fresh thyme imparts a delicate herbal note. Finished with a sprinkle of roasted pumpkin seeds for a delightful crunch, this vibrant soup is a cozy dish that’s ideal for crisp autumn evenings or as a hearty starter for any meal. Ready in under an hour, this nutrient-packed recipe is warming, satisfying, and naturally dairy-free. Don’t forget to pair it with crusty bread for the ultimate comfort food experience!
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Recipe Information
Ingredients
- 1 medium (about 1.5 kg) pumpkin
- 2 tablespoons olive oil
- 1 large onion
- 2 garlic cloves
- 1 medium carrot
- 1 liter vegetable stock
- 400 ml coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 fresh thyme sprigs
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons pumpkin seeds
Instructions
Preheat your oven to 200°C (400°F).
Cut the pumpkin into wedges, scoop out the seeds, and place the wedges on a baking tray. Drizzle with 1 tablespoon of olive oil and roast in the oven for 30-40 minutes, or until the pumpkin flesh is soft and slightly caramelized.
While the pumpkin is roasting, finely chop the onion, mince the garlic, and dice the carrot into small pieces.
In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the onion, garlic, and carrot, and sauté for 5-7 minutes until they are softened.
Once the pumpkin is roasted, scoop the flesh from the skin and add it to the pot with the sautéed vegetables.
Pour in the vegetable stock and coconut milk, then stir to combine. Add ground cumin, ground coriander, thyme sprigs, salt, and black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low and simmer for 15 minutes to let the flavors meld together.
Remove the thyme sprigs and blend the soup until creamy and smooth using an immersion blender or a countertop blender. Taste and adjust seasoning as needed.
Ladle the soup into bowls and garnish with a sprinkle of roasted pumpkin seeds. Serve hot with crusty bread on the side if desired.
Nutrition Facts
Calories |
345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1110 mg | 48% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 24.1 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 159 mg | 12% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 2013 mg | 43% | |
*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.
