Spicy Greek Pumpkin Soup

Warm up your taste buds with this irresistibly creamy Spicy Greek Pumpkin Soup—comfort food taken to the next level with a Mediterranean twist! Featuring velvety pumpkin puree blended with aromatic spices like cumin, smoked paprika, and a hint of cinnamon, this soup packs a delightful punch of flavor, balanced by the cooling richness of Greek yogurt. A touch of lemon juice brightens every spoonful, while chili flakes add just the right amount of heat. Garnished with crunchy pumpkin seeds and fresh parsley, this hearty soup is perfect for cozy evenings or holiday starters. Ready in just 45 minutes, it’s a healthy, gluten-free meal option that pairs beautifully with crusty bread or warm pita. Discover how this Greek-inspired dish transforms simple ingredients into a festive, soul-satisfying bowl of goodness!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 800 grams pumpkin puree
• 2 tablespoons extra virgin olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 750 milliliters vegetable stock
• 200 grams Greek yogurt
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon red chili flakes
• 0.25 teaspoon ground cinnamon
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons pumpkin seeds
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

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

Step 2

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

Step 3

Stir in the minced garlic and diced carrot, cooking for an additional 2 minutes.

Step 4

Sprinkle in the ground cumin, smoked paprika, red chili flakes, ground cinnamon, and dried oregano. Cook the spices for 1 minute to release their aromas.

Step 5

Add the pumpkin puree and vegetable stock to the pot. Stir until well combined.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to low. Simmer for 20 minutes, stirring occasionally, until the carrots are tender.

Step 7

Using an immersion blender, puree the soup until smooth. Alternatively, carefully transfer the soup to a countertop blender in batches to blend.

Step 8

Stir in the Greek yogurt, lemon juice, salt, and black pepper. Simmer for another 2 minutes to heat through.

Step 9

Taste and adjust seasonings as needed.

Step 10

Ladle the soup into bowls, and garnish with pumpkin seeds and freshly chopped parsley.

Step 11

Serve hot with a side of crusty bread or pita for dipping.

Nutrition Facts

Serving size	(2004.7g)

Amount per serving	% Daily Value*
Calories	1309.1

Total Fat 67.6g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 11.8g
Cholesterol 22.7mg	0%
Sodium 4358.6mg	0%
Total Carbohydrate 143.4g	0%
Dietary Fiber 38.9g	0%
Total Sugars 49.9g
Protein 43.8g	0%

Vitamin D 0IU	0%
Calcium 585.0mg	0%
Iron 19.6mg	0%
Potassium 3813.1mg	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: 44.8%

Protein: 12.9%

Carbs: 42.3%