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!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 200°C (400°F).

Step 2

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.

Step 3

While the pumpkin is roasting, finely chop the onion, mince the garlic, and dice the carrot into small pieces.

Step 4

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.

Step 5

Once the pumpkin is roasted, scoop the flesh from the skin and add it to the pot with the sautéed vegetables.

Step 6

Pour in the vegetable stock and coconut milk, then stir to combine. Add ground cumin, ground coriander, thyme sprigs, salt, and black pepper.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low and simmer for 15 minutes to let the flavors meld together.

Step 8

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.

Step 9

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

Serving size	(3213.4g)

Amount per serving	% Daily Value*
Calories	1391.5

Total Fat 48.2g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 9.1g
Cholesterol 0mg	0%
Sodium 4850.7mg	0%
Total Carbohydrate 226.7g	0%
Dietary Fiber 26.9g	0%
Total Sugars 96.6g
Protein 41.9g	0%

Vitamin D 0IU	0%
Calcium 590.9mg	0%
Iron 20.5mg	0%
Potassium 7938.1mg	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: 28.8%

Protein: 11.1%

Carbs: 60.1%