PUMPKIN SOUP

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.