Spicy Pumpkin Soup
Warm up with a bowl of Spicy Pumpkin Soup, a cozy and flavorful fall-inspired dish that perfectly balances creamy coconut milk with bold spices like cumin, coriander, smoked paprika, and a hint of optional cayenne pepper for a touch of heat. This easy-to-make soup, prepared with rich pumpkin purée and vegetable broth, is both vegan and gluten-free, making it a versatile option for any table. Finished with a drizzle of maple syrup for subtle sweetness and garnished with toasted pumpkin seeds and fresh parsley, this wholesome soup is as visually stunning as it is delicious. Ready in just 35 minutes, this comforting recipe is perfect for weeknight dinners, holiday starters, or meal prep. Whether you're seeking a healthy autumn treat or a crowd-pleasing appetizer, this Spicy Pumpkin Soup is sure to be a seasonal favorite!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons smoked paprika
- 0.25 teaspoons cayenne pepper (optional)
- 2 cups pumpkin puree
- 4 cups vegetable broth
- 0.5 cups coconut milk
- 1 teaspoon salt
- 0.5 teaspoons freshly ground black pepper
- 1 tablespoon maple syrup
- 0.25 cups pumpkin seeds (for garnish)
- 2 tablespoons chopped fresh parsley (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes, or until the onion becomes translucent.
Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and cayenne pepper (if using). Cook for 1 minute, stirring frequently, to toast the spices.
Add the pumpkin puree and vegetable broth to the pot. Stir well to combine.
Bring the soup to a simmer, then reduce the heat to low. Cover and let it cook for 15 minutes.
Use an immersion blender to carefully blend the soup until smooth. Alternatively, transfer it in batches to a countertop blender and blend until creamy, then return it to the pot.
Stir in the coconut milk, salt, black pepper, and maple syrup. Taste and adjust seasoning as needed.
Warm the soup over low heat for another 2-3 minutes, stirring occasionally, until heated through.
Ladle the soup into bowls and garnish with pumpkin seeds and chopped parsley.
Serve hot and enjoy!
Nutrition Facts
Calories |
304 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1070 mg | 47% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 14.8 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 861 mg | 18% | |
*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.
