Pumpkin Soup with Cilantro Cream

Cozy up with a bowl of velvety Pumpkin Soup with Cilantro Cream, a perfect blend of autumnal flavors and vibrant, herbaceous accents. This comforting soup combines silky-smooth pumpkin puree, aromatic spices like cumin and cinnamon, and creamy coconut milk for a rich, subtly spiced base. A dollop of zesty cilantro cream—made with fresh cilantro, sour cream, and a hint of lime juice—adds a tangy, refreshing contrast, while a sprinkle of toasted pumpkin seeds offers delightful crunch. In just 45 minutes, from prep to finish, this gluten-free recipe is an easy, crowd-pleasing option for weeknight dinners or festive gatherings. Serve it warm with crusty bread or as a starter to impress your guests with its bold flavors and vibrant presentation!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 cups Pumpkin puree (unsweetened)
• 3 cups Vegetable stock
• 1 cup Coconut milk
• 1 Yellow onion, finely chopped
• 2 Garlic cloves, minced
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground cinnamon
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup Fresh cilantro leaves
• 0.5 cup Sour cream
• 1 tablespoon Lime juice
• 2 tablespoons Pumpkin seeds (optional, for garnish)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and cook until translucent, about 5 minutes.

Step 3

Stir in the minced garlic, ground cumin, and ground cinnamon, and cook for another minute until fragrant.

Step 4

Add the pumpkin puree and vegetable stock to the pot. Stir well to combine and bring to a simmer.

Step 5

Reduce the heat to low and simmer the soup for 20 minutes, stirring occasionally.

Step 6

Meanwhile, prepare the cilantro cream. In a blender or food processor, combine the fresh cilantro leaves, sour cream, and lime juice. Blend until smooth. Set aside in the refrigerator until ready to serve.

Step 7

After the soup has simmered, use an immersion blender to puree the soup until smooth. Alternatively, you can blend the soup in batches using a stand blender (be careful with hot liquids).

Step 8

Stir in the coconut milk, salt, and black pepper, and cook for an additional 5 minutes to heat through. Adjust seasoning to taste.

Step 9

Serve the pumpkin soup in bowls, and drizzle each portion with the cilantro cream. Garnish with pumpkin seeds if desired.

Nutrition Facts

Serving size	(2346.8g)

Amount per serving	% Daily Value*
Calories	1417.0

Total Fat 69.6g	0%
Saturated Fat 22.7g	0%
Polyunsaturated Fat 4.8g
Cholesterol 57.5mg	0%
Sodium 4233.8mg	0%
Total Carbohydrate 189.5g	0%
Dietary Fiber 38.1g	0%
Total Sugars 72.0g
Protein 38.8g	0%

Vitamin D 0IU	0%
Calcium 701.7mg	0%
Iron 20.0mg	0%
Potassium 6199.3mg	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: 40.7%

Protein: 10.1%

Carbs: 49.2%