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.

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)

Description

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

Ingredients

Units Scale

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

Finishing oil (optional garnish)

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)

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Instructions

Preheat oven to 425F (if using fresh pumpkin)
Cut pumpkin in half, scoop out seeds, and place open side down on a greased parchment-lined sheet pan. Bake for 30 minutes, or until easily pierced with a knife (through the skin). Lift off the skins.
Heat oil in a dutch oven or medium pot over medium heat. Cut and rinse the leeks ( make leek oil with the tops if you want!). Add. the leeks to the pot along with the garlic and ginger. Stir a few times and cover, stirring occasionally until the leeks are tender, and garlic is fragrant, about 7 miunutes. Add the veggie broth, cover and bring to a simmer.
Stir in the pumpkin (3 cups of the roasted pumpkin, or two cans of pumpkin puree).
Add the salt and garam masala. Blend the soup until really thick, creamy smooth and return to the pot (or use an immersion blender).
Stir in coconut milk, orange juice and maple syrup. Add a few cracks of pepper, and a pinch of chili flakes or cayenne. Taste, adjusting it to your taste. Feel free to add more garam masala.
To make the Tempering Oil: heat the coconut oil or ghee in a skillet over medium-high heat. Stir in the pumpkin seeds, stir for 1-2 minutes. Add the seeds, and optional curry leaves, stirring constantly until you hear a little popping. Remove from the heat.
To serve, divide soup among bowls. Drizzle with a spoonful of coconut milk. Spoon the flavorful tempering oil over top. Sprinkle with cilantro.
Enjoy!

Notes

Soup can be stored in the fridge for up to 4 days, or freeze it for later.

Substitute a few drops of Apple Cider vinegar (to taste) for the orange juice. Use a very light hand here!

Nutrition

Serving Size: 1 cup- without the finishing oil
Calories: 228
Sugar: 13.9 g
Sodium: 582.6 mg
Fat: 13.4 g
Saturated Fat: 6.4 g
Carbohydrates: 26.4 g
Fiber: 1.6 g
Protein: 2.7 g
Cholesterol: 0 mg