Pumpkin Vegetable Soup

Warm, hearty, and bursting with the flavors of fall, this Pumpkin Vegetable Soup is the perfect combination of comfort and nutrition. Featuring a blend of fresh pumpkin, wholesome vegetables like carrots, celery, and red bell pepper, and aromatic spices such as cumin, coriander, and nutmeg, this soup is both flavorful and nourishing. Its velvety texture is achieved by pureeing the tender vegetables, with the option to add a touch of heavy cream for extra richness. Garnished with a sprinkle of fresh parsley, this easy-to-make soup is ideal for cozy weeknight dinners or holiday starters. Plus, it's naturally vegetarian and can easily be made vegan! Ready in just under an hour, this dish is proof that healthy and delicious go hand in hand.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 4 cups pumpkin
• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 2 medium, sliced carrot
• 2 sliced celery stalks
• 1 medium, diced red bell pepper
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground nutmeg
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon, chopped fresh thyme
• 0.5 cup heavy cream (optional)
• 0.25 cup, chopped for garnish parsley

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the sliced carrots, celery, and diced red bell pepper to the pot, stirring occasionally, and cook for about 5 minutes until they begin to soften.

Step 5

Add the pumpkin, vegetable broth, ground cumin, coriander, nutmeg, salt, and pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes until all vegetables are tender.

Step 7

Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return to the pot.

Step 8

Stir in the chopped fresh thyme and, if using, the heavy cream. Cook for an additional 2 minutes until heated through.

Step 9

Taste and adjust the seasoning if necessary.

Step 10

Serve hot, garnished with chopped parsley.

Nutrition Facts

Serving size	(2936.8g)

Amount per serving	% Daily Value*
Calories	1529.7

Total Fat 82.9g	0%
Saturated Fat 34.8g	0%
Polyunsaturated Fat 5.5g
Cholesterol 133.6mg	0%
Sodium 5120.5mg	0%
Total Carbohydrate 177.2g	0%
Dietary Fiber 34.4g	0%
Total Sugars 67.7g
Protein 38.0g	0%

Vitamin D 0IU	0%
Calcium 760.4mg	0%
Iron 18.2mg	0%
Potassium 7188.8mg	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: 46.4%

Protein: 9.5%

Carbs: 44.1%