Pumpkin Soup
This healthy Pumpkin Soup is rich, creamy and so easy to make on the stove or in your Instant Pot in less than an hour. A simple soup recipe that's cozy, comforting that's full of fall flavors and perfect anytime you're craving a healthy and delicious soup. Naturally vegan, gluten-free, paleo, Whole30 compliant and can easily be made low carb.
Ingredients
- 1 *small sugar pumpkin , about 3 pounds, peeled, de-seeded and diced into cubes (can also sub with butternut squash or kabocha squash)
- 2-4 medium carrots , chopped into rounds (use one or leave out entirely for low carb / keto)
- 1 medium onion , coarsely chopped
- 4 garlic cloves
- 1/4 tsp grated ginger
- 1 tsp curry powder , to taste (or sub with 1/4 tsp ground coriander, 1/4 tsp cumin, 1/8 tsp turmeric, 1/8 tsp and 1/8 tsp chili powder)
- 3.5 cups vegetable stock
- 1 13.5 oz can full-fat coconut milk
- Salt and pepper
- Chopped fresh cilantro , for garnish
Instructions
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In a large pot over medium heat, heat oil and add onions and cook for a few minutes until translucent.
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Add garlic, ginger diced pumpkin, carrots and curry powder and let it cook for about 3-5 minutes.
(Alternatively, you can roast the pumpkin and carrots before adding them to the pot. If roasting, chop the pumpkin into large sections instead of dicing them then spread evenly onto a large baking sheet with carrots and bake at 400F for 30-40 minutes, or until soft. This helps to soften the vegetables and bring out even more flavor. Once cooked, add them to the pot)
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Pour in the vegetable stock and season with salt and black pepper. Bring to a boil, uncovered, then reduce heat to a simmer. Cook until pumpkin is fork-tender, about 30 minutes, while stirring occasionally.
*If you roasted the vegetables ahead of time, you will only need to simmer for about 5-10 minutes.
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Stir in the coconut milk (reserving some for garnish) and remove pot from heat. Season to taste and allow to cool slightly. Use an immersion blender or pour into a high-speed blender (working in batches) and blend until smooth.
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Serve and top with some chopped cilantro and a drizzle of reserved coconut cream, if desired. You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (or roasted chickpeas if not grain-free) for some added crunch.
Optional toppings:
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You can also top with some roasted pumpkin seeds, sunflower seeds or chopped pecans (roasted chickpeas would be great as well if not paleo / Whole30) for some added crunch.
Recipe Notes
*If you don't have fresh pumpkin or any other squash, you can try subbing with one (15-ounce) can of pure pumpkin puree (NOT pumpkin pie filling) - you may need to adjust the amount of seasonings, liquid and cook times.