PUMPKIN SOUP
Pumpkin soup is a hearty, warming dish for an autumn or winter evening. It makes one portion and combines creamy pumpkin purée with coconut milk for a smooth and velvety texture, but the cinnamon and nutmeg bestow an uncommon flavour. A base of sautéed onions and vegetable broth adds sweetness to the pumpkin as it rounds out the savoury taste. This is a simple and fast vegan and gluten-free soup that is really ideal for a light lunch or dinner and even as an appetiser. This pumpkin soup forms a nice meal for a cold winter’s evening while the simplicity of this seasonable recipe is added to it.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Soup / Stew
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION / TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION / HOLIDAY
Fall, Winter, Thanksgiving, Halloween, Christmas Eve, Mother’s Day
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Gluten-Free, Low Fat, Quick & Easy, Healthy
DISH TYPE
Soup / Stew
INGREDIENTS
- 1 cup pumpkin purée
- ¼ onion, chopped
- ½ cup vegetable broth
- ¼ cup coconut milk
- ¼ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ½ tbsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 3g
- Fat: 10g
- Carbohydrates: 20g
- Fibre: 4g
- Sodium: 350mg
PREPARATION OF PUMPKIN SOUP
- Sauté the onions: Heat olive oil in a medium saucepan over medium heat. Add chopped onions and sauté for 4-5 minutes until softened and translucent.
- Add the pumpkin and spices: Stir in pumpkin puree with ground cinnamon and nutmeg. Cook for a further 2 minutes to allow the spices to infuse flavours
- Add broth and simmer: Pour in the vegetable broth and let the soup simmer. Let it cook for 5-7 minutes, just allowing flavours to mingle together.
- Stir in coconut milk: Pour in the vegetable broth, then simmer the soup. Let it cook for 5-7 minutes, just allowing flavours to mingle together.
- Season and serve: Taste the soup to adjust seasoning with salt and pepper to taste. Serve it hot, garnished with a drizzle of coconut milk or cinnamon, if desired.
PREP TIME
5 minutes
COOKING TIME
10-15 minutes
TIPS
- For a silky smooth texture, puree the soup with an immersion blender.
- If you desire it thicker, you need to thin out the broth or add a boiled potato into the soup before blending it.
- Roast fresh pumpkin or use roasted pumpkin purée in place of the canned pumpkin for an intense, more rich flavour.
VARIATIONS
- Add a pinch of cayenne pepper or smoked paprika to give it a spicy, smoky taste.
- Coconut milk may be substituted by almond milk or heavy cream for an alternative level of creaminess.
- Top it all off with a few fresh spinach or kale leaves, torn up and mixed in for a nutritional crown.
- But for a more protein-rich version, add cooked lentils or chickpeas to the soup.
PREPPING AND STORAGE
- Fridge: Store the leftover pumpkin soup in a sealed container for up to 3 days. After that, reheat it over medium heat on the stovetop or the microwave and serve.
- Freezing: Good to freeze. Let it cool completely and transfer it to containers that are safe for freezing. Freeze for 3 months. Thaw it overnight in the fridge and reheat before serving.