Description
This comforting pumpkin soup recipe is creamy, satisfying, and perfect for family dinners. It features roasted pumpkin, fragrant aromatics, coconut milk, and a spiced maple-tahini swirl, offering a healthy and flavorful alternative to canned soups.
Ingredients
- 3.3 lb (1.5 kg) pumpkin, or butternut squash
- 2 tbsp olive oil
- 1 large onion, chopped
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 6 cups (1.5 L) low-sodium vegetable broth (or chicken broth)
- 1 cup (240 ml) full-fat coconut milk (or heavy cream, cashew cream)
- 0.5 tsp ground nutmeg
- 0.5 tsp ground cinnamon
- 0.25 tsp cayenne pepper
- 1 tsp (5 ml) salt
- 0.25 tsp (0.5 g) ground black pepper
- 4 tbsp (60 ml) tahini
- 3 tbsp (45 ml) maple syrup
- 1 tsp (5 ml) warm water
- 0.25 tsp ground cinnamon (for swirl)
- 0.25 tsp ground nutmeg (for swirl)
- 2 tbsp (15 g) toasted pumpkin seeds
- 4–6 small fresh sage leaves
Instructions
- Roast Pumpkin: Preheat oven to 400°F (200°C). Toss 3.3 lb (1.5 kg) pumpkin with 1 tbsp olive oil on a large baking sheet. Roast for 25-30 minutes until tender and lightly caramelized.
- Saute Aromatics: In a large pot or Dutch oven, heat 1 tbsp olive oil. Cook chopped onion over medium heat for 8-10 minutes until softened and translucent, ensuring it does not brown to prevent bitterness.
- Add Ginger & Garlic: Stir in minced garlic and grated fresh ginger. Cook for 1-2 minutes until fragrant, being careful not to burn the garlic.
- Simmer Flavors: Add roasted pumpkin, 6 cups (1.5 L) vegetable broth, 1 cup (240 ml) coconut milk, ground nutmeg, ground cinnamon, and cayenne pepper to the pot. Simmer on low, covered, for 15 minutes to meld all the flavors.
- Blend Smooth: Carefully transfer the soup in batches to a blender or use an immersion blender to blend until completely smooth and creamy.
- Season & Adjust: Return the blended soup to the pot. Season with 1 tsp (5 ml) salt and 0.25 tsp (0.5 g) pepper. Taste and adjust seasonings as needed, keeping warm over very low heat.
- Prepare Swirl: In a small bowl, whisk together 4 tbsp (60 ml) tahini, 3 tbsp (45 ml) maple syrup, 1 tsp (5 ml) warm water, 0.25 tsp cinnamon, and 0.25 tsp nutmeg until the mixture is smooth and pourable.
- Garnish & Serve: Ladle the hot soup into bowls. Drizzle the Spiced Maple-Tahini Swirl over each serving. Garnish with 2 tbsp (15 g) toasted pumpkin seeds and 4-6 small fresh sage leaves. Serve immediately.
Notes
To prevent bitterness, ensure onions do not brown quickly; reduce heat if necessary. Blend soup in batches to avoid spills and achieve a perfectly smooth texture. Using low-sodium broth is a healthy swap. Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Prep Time: 20 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Roasting, Simmering, Blending
- Cuisine: General
Nutrition
- Serving Size: 1.5 cups (360 ml)
- Calories: 210 calories
- Sugar: 5 g
- Sodium: 440 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Protein: 4 g
- Cholesterol: 0 mg