Pumpkin Soup

Name: Pumpkin Soup Recipe
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 4
Cuisine: Indian
Ingredients: 3 cups pumpkin puree (2 1/2 lb pie pumpkin or sugar pumpkin or 2 14-ounce cans organic pumpkin puree) you’ll need 3 cups total; 2 tablespoons olive oil (or coconut oil); 1 large leek, sliced, rinsed (or sub one onion, diced); 6 garlic cloves, rough chopped; 1 tablespoon fresh ginger, sliced; 2 cups veggie broth ( or use water with 1 teaspoon veggie Boullion paste); 2 teaspoons garam masala spice; 1/2 teaspoon salt; 1/3-1/2 cup coconut milk, more to taste; juice of one large orange (see notes for subbing); 2 tablespoons maple syrup; cracked pepper and Aleppo chili flakes (or pinch cayenne); optional: cilantro; 3 tablespoons coconut oil or ghee; 1/4 cup pumpkin seeds; 1 teaspoon fennel seeds; 1 teaspoon black mustard seeds; 1 teaspoon cumin seeds; a few curry leaves (optional)

Where healthy meets delicious!

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This creamy Pumpkin Soup recipe is so comforting! Seasoned with Garam Masala, coconut milk and Indian spices, it’s warming and cozy. Vegan, with a video!

Thick and creamy Pumpkin soup with coconut milk, and warming Indian spices. Vegan and Gluten-free. Use roasted pumpkin or canned pumpkin puree!

This delicious Pumpkin Soup can be made with fresh roasted pumpkin or canned pumpkin puree. I’ve made it both ways now, and although the fresh, roasted pumpkin is truly my favorite, canned pumpkin puree is quite good, too!

A little coconut milk gives it a creamy richness while keeping it vegan and dairy-free, and the soup is infused with warm Indian spices. But I think my favorite part is the garnish- toasted whole spices and pumpkin seeds, adding great texture and flavor!

This thick and creamy Pumpkin soup is healthy, vegan, and full of so much flavor and aroma- we think you’ll love it!

Pumpkin soup Ingredients

fresh pie pumpkin or sugar pumpkin (or two 14-ounce cans of organic pumpkin puree)
coconut oil
leek (or sub an onion)
garlic
fresh ginger
vegetable broth or chicken stock (or use water with 1 teaspoon of veggie Boullion paste)
garam masala spice ( or sub curry powder)
coconut milk, more to taste
juice of one large orange (see notes for subbing)
maple syrup
spices: black pepper, Aleppo chili flakes (or pinch cayenne pepper)
garnish: coconut oil, pumpkin seeds, whole spices ( fennel seeds, cumin seeds, black mustard seeds, or nigella seeds)

What Kind of pumpkin is good in soup?

Either use sugar pumpkins, pie pumpkins or a good quality canned pumpkin puree ( you’ll need two cans). You can also sub-butternut squash or acorn squash.

How to make Pumpkin Soup

Step one

If roasting a fresh pumpkin, cut and half, scoop out seeds. See this recipe for Homemade Pumpkin Puree for more details!

NOTE: If using canned pumpkin, make sure to choose a good brand- and keep in mind, sometimes older cans of pumpkin puree that you’ve had hidden away for years- can taste unpleasantly “tinny”.

Roast open-faced down on a parchment-lined sheet pan, until tender and easily pierced with a knife.

Step two

While the pumpkin is roasting, saute leeks, garlic, ginger in coconut or olive oil until tender.

Step three

Add veggie broth.

Step four

When pumpkins are done, simply lift their skins off.

Measure out 3 cups and add this to the soup (Or sub 2 cans pumpkin puree).

Stir in the pumpkin.

Step five.

Season the soup.

Step Six

Blend the soup until smooth. Look how thick and creamy this is! An immersion blender makes this very easy.

blend until creamy with immersan blender

Step Seven

Add coconut milk. Start with 1/2 a cup or less, and add more to taste. I found 1/2 cup was sufficient. And of course, you could sub heavy cream here, or half and half, if you prefer.

Step Eight

Stir in maple syrup and fresh orange juice.

The orange juice gives this a lovely brightness.

Taste and adjust to your liking- adding cayenne or chili flakes or more salt to taste.

Step Nine:

Make the garnish or “finishing oil”. Add pumpkin seeds and whole spices to a skillet with a little coconut oil, and toast for just a minute or two, until fragrant and golden.

toast the spices and pumpkin seeds in a pan

It will smell wonderful!

toasted spices and pumpkin seeds in a pan

Spoon the finishing oil with the crackly seeds over the soup, along with a drizzle of coconut milk and cilantro if you like.

Leftover pumpkin soup will keep in the fridge for up to 4 days and freezes well.

FAQ’s

What are the benefits of pumpkin soup?

Often referred to as “fall’s superfood”, pumpkins are naturally high in beta-carotene, vitamin A, zinc and salicylic acid- supporting eye and skin health. Low in calories and high in fiber, they are filling and satiating.

Which pumpkins are best for soup?

Sugar pumpkins and pie pumpkins are best for soup.

What is the best way to thicken pumpkin soup?

The simplest way is to ladle 1/2 cup of warm soup into a small bowl and whisk in 1 -3 tablespoons flour or cornstarch, then return this to the pot of soup, whisking, bring to a simmer.

More winter squash recipes you may like:

Hope you are loving this cozy fall weather. It has been extraordinary here! Please let me know how this soup works for you – leave me a note in the comments!

xoxo

Sylvia