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.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes, or until softened.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the cubed pumpkin to the pot and stir to coat with the onion and garlic mixture.

Step 5

Pour in the vegetable stock and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot, and simmer for 20 minutes until the pumpkin is tender.

Step 7

Remove the pot from heat and allow the soup to cool slightly.

Step 8

Use an immersion blender to puree the soup directly in the pot, or transfer the mixture to a blender in batches. Blend until smooth.

Step 9

Return the pureed soup to the pot and stir in the coconut milk, ground cinnamon, and nutmeg.

Step 10

Season the soup with salt and black pepper to taste.

Step 11

Warm the soup over low heat for 5 minutes, stirring occasionally.

Step 12

Serve hot, garnished with optional toasted pumpkin seeds for a delightful crunch.

Nutrition Facts

Serving size	(2341.4g)

Amount per serving	% Daily Value*
Calories	1128.0

Total Fat 46.5g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 8.9g
Cholesterol 0mg	0%
Sodium 4655.5mg	0%
Total Carbohydrate 163.7g	0%
Dietary Fiber 20.6g	0%
Total Sugars 64.8g
Protein 34.1g	0%

Vitamin D 0IU	0%
Calcium 421.7mg	0%
Iron 14.6mg	0%
Potassium 5580.0mg	0%

*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.

Source of Calories

Fat: 34.6%

Protein: 11.3%

Carbs: 54.1%