Pumpkin Soup with Coriander Paste

Elevate your autumn menu with this velvety Pumpkin Soup with Coriander Paste, a harmonious blend of creamy, earthy, and zesty flavors. Made with tender pumpkin, aromatic garlic and onion, and a touch of coconut milk for richness, this soup is pure comfort in a bowl. The homemade coriander paste—featuring fresh cilantro, lime juice, and a hint of cumin—adds a vibrant, herbaceous twist, perfectly balancing the hearty base. Topped with toasted pumpkin seeds for a delightful crunch and optional chili flakes for a gentle kick, this recipe is not only visually stunning but also irresistibly satisfying. Ready in just 45 minutes, it’s an ideal, gluten-free option for cozy dinner parties or weeknight meals that celebrate the warmth of fall.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 800 g Pumpkin
• 2 tbsp Olive oil
• 1 medium Onion
• 2 large Garlic cloves
• 1 L Vegetable stock
• 200 ml Coconut milk
• 1 tsp Salt
• 0.5 tsp Ground black pepper
• 1 cup Fresh coriander (cilantro)
• 1 tbsp Lime juice
• 0.5 tsp Ground cumin
• 1 tbsp Water
• 2 tbsp Pumpkin seeds
• 0.25 tsp Chili flakes (optional)

Directions

Step 1

Peel the pumpkin, remove the seeds, and cut it into small cubes. Chop the onion and garlic finely.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.

Step 3

Add the pumpkin cubes to the pot and stir well to coat them in the onion and garlic mixture. Cook for 5 minutes, stirring occasionally.

Step 4

Pour in the vegetable stock and bring to a boil. Reduce the heat to a simmer, cover, and cook for 20 minutes or until the pumpkin is soft.

Step 5

While the soup is simmering, prepare the coriander paste. In a food processor or mortar and pestle, combine fresh coriander, lime juice, ground cumin, and water. Blend or mash until it forms a smooth paste.

Step 6

Once the pumpkin is tender, use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a blender and puree, then return to the pot.

Step 7

Stir the coconut milk into the pureed soup and season with salt and ground black pepper. Add chili flakes if desired for extra heat.

Step 8

Toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes, stirring often, until they’re slightly golden and fragrant.

Step 9

Serve the soup hot in bowls, drizzled with the coriander paste and topped with toasted pumpkin seeds.

Nutrition Facts

Serving size	(2500.7g)

Amount per serving	% Daily Value*
Calories	1165.3

Total Fat 48.2g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 9.1g
Cholesterol 0mg	0%
Sodium 4893.1mg	0%
Total Carbohydrate 166.1g	0%
Dietary Fiber 27.5g	0%
Total Sugars 61.5g
Protein 39.4g	0%

Vitamin D 0IU	0%
Calcium 570.2mg	0%
Iron 18.9mg	0%
Potassium 6502.6mg	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: 34.5%

Protein: 12.5%

Carbs: 52.9%