You just can't resist a hot bowl of creamy, tasty soup and the thought makes your mouth water? For all soup lovers, in today's article we have selected delicious pumpkin soup recipes in seven variations that will add a healthy variety to your menu. Pumpkin tastes delicious, is nutritious and rich in nutrients. It contains beta-carotene, vitamins A, B1, B2, C, E and provides a good amount of potassium, copper, manganese, iron, magnesium and phosphorus.
Prepare simple and quick vegan pumpkin soup recipes
Although you are often pressed for time, you don't have to miss out on delicious and comforting home-made meals. If you need to make soup very quickly, canned pumpkin puree can save you. The only thing you need to do would be to chop the onions and garlic. Vegans can also feast on this creamy soup without feeling guilty.
Ingredients:
- 1 medium onion, chopped
- 3 cloves of garlic, minced
- 2 cans of 100% pumpkin puree or 500g homemade
- 460 ml vegetable broth
- 1 can of coconut milk
- 1 tablespoon maple syrup
- 2 tsp ginger, ground
- 1/2 tsp cinnamon
- 1/4 tsp ground nutmeg
- 1 tsp sea salt
- Cayennepfeffer socket
- Optional garnish: green pumpkin seeds, cashew cream or hot sauce
Heat olive oil in a large pot over medium heat and sauté onion and garlic. Gently stir in pumpkin, vegetable broth, coconut milk, maple syrup, ginger, cinnamon, nutmeg, salt and cayenne pepper. Bring to a boil and simmer over low heat for about 20 minutes. Puree with a hand blender until a smooth mixture is formed. Garnish to taste.
Recipe idea for soup with coconut milk and roasted pumpkin
If you invest a little more time in preparing pumpkin soup and...Enjoy maximum pumpkin flavorIf you want, you can cook the following recipe with roasted pumpkin:
Ingredients:
- 4 tbsp olive oil
- 1.5 kg pumpkin
- 1 large onion, chopped
- 10 cloves of garlic, pressed or chopped
- ½ tsp sea salt
- ½ tsp ground cinnamon
- ½ tsp ground nutmeg
- ⅛ tsp cloves
- Cayenne pepper
- black pepper
- 120 ml coconut milk or cream
- 2 tablespoons maple syrup or honey
- green pumpkin seeds for garnish
Remove the pumpkin seeds and quarter the pumpkin. Brush the pieces with 1 tablespoon of olive oil and place them on a baking sheet lined with baking paper. Bake for about 35 minutes, until you can easily pierce the meat with a fork. Set aside and let cool briefly. Heat the remaining olive oil in a pan and fry the garlic and onion. Add the pumpkin flesh and spices. Then pour the broth over it, bring the pumpkin soup to the boil and let it simmer over low heat for a quarter of an hour. Meanwhile, lightly toast green pumpkin seeds until they begin to smell and turn golden. Now add the coconut milk and maple syrup to the saucepan and puree the creamy soup. Sprinkle the roasted pumpkin seeds on top.
Make homemade soup with Hokkaido pumpkin, ginger and turmeric
This recipe idea will surprise you with some “secret” ingredients. To emphasize the nutty note of the pumpkin, peanut butter is added here. Here are the ingredients for 8 servings:
- 2 tbsp ghee (coconut oil for vegan version)
- 1 large onion, chopped
- 2 cm piecefresh turmeric, finely chopped
- 4 cm piece of fresh ginger, finely chopped
- 2 cloves of garlic, finely chopped
- 1/4 TL Chiliflocken
- 1.2 kg Hokkaido, peeled and coarsely chopped
- 5 large carrots, peeled and roughly chopped
- 1 tbsp peanut butter
- 1 liter vegetable broth
- 2 liters of boiling water
Melt the ghee in a large, deep saucepan over medium heat. Add the onion, turmeric, ginger, garlic and chili flakes. Then add the carrots and pumpkin pieces to the pot. Roast for about 5-10 minutes until the vegetables begin to soften and the edges caramelize. Add the peanut butter and mix everything well. Now cover the pumpkin with the broth and boiling water. Cook the Hokkaido pumpkin soup over low heat for 30 minutes. Finally, puree the soup with the hand blender until smooth.
Recipe with sweet potatoes and apple
Tasty pumpkin soup recipes can also be includedPrepare butternut squash. Would you like to prepare a silky and colorful soup and ensure a special taste experience? This recipe idea is so easy and quick to cook that it will definitely delight you visually and taste-wise.
Ingredients for 4 servings:
- 1 Tbsp Coconut milk
- 1 onion, diced
- 1 medium butternut squash, peeled and diced
- 1 medium sweet potato, peeled and diced
- 1 green apple, peeled, cored and diced
- 650 – 700 ml vegetable broth
- 1 tsp cinnamon
- 1/2 tsp Curry powder
- 1/4 tsp ginger, minced
- Pinch of nutmeg
- 120 ml coconut milk
- 1 tsp sea salt
- For garnish: radish sprouts or green pumpkin seeds
Heat coconut oil in a large stockpot over medium-high heat. Add the onion to the pot and fry until translucent. Add butternut, sweet potato, apple, vegetable stock, cinnamon, curry powder, ginger and nutmeg and stir. Cover the saucepan and cook for 20-25 minutes. Remove the pot from the heat and puree the soup. After a few minutes, stir in coconut milk and sea salt. Serve warm and garnish as desired.
Delicious pumpkin soup recipes with orange juice
If you would like to give the soup a slightly fruity taste, you can enhance the taste of the pumpkin soup with orange juice. A little fresh ginger will make this low-calorie anddelicious appetizergive another fresh and aromatic note.
Ingredients for 4 servings:
- medium butternut pumpkin (approx. 600 g), peeled and diced
- 2 tsp extra virgin olive oil
- 2 tbsp grape seed oil
- 1 small onion, chopped
- 2 cloves of garlic, minced
- 2 cm fresh ginger, peeled and finely grated
- freshly squeezed juice from half an orange
- 600 ml organic vegetable or chicken stock
- Sea salt and ground pepper
Preheat the oven to 200 degrees and line a baking tray with baking paper. Place the pumpkin cubes in a large bowl and drizzle with the olive oil. Spread the pumpkin pieces on the baking sheet and roast for 20 minutes. Fry the onion in a pot until translucent and add the garlic. Once the pumpkin flesh is soft, add it to the pot along with the ginger, orange juice and stock. Let simmer for about 5 minutes. Season with salt and pepper. Then puree the pumpkin soup and serve with crispy fried shallots, fresh thyme or roasted pumpkin seeds.
Low Carb Variante
If you are on a low-calorie diet, you can also try this low carb pumpkin soup recipe. It doesn't require any cream or coconut milk and is just as appetizing as the traditional version.
Ingredients for 4 servings:
- 2 shallots, finely chopped
- 2 cloves of garlic, minced
- 350 g pumpkin, peeled and diced
- 350 g turnips, peeled and diced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 teaspoon black pepper, ground
- 460 ml vegetable broth
- 225 g Butter
- Juice of half a lime
- Chili, cumin, croutons or roasted green pumpkin seeds for garnish
Preheat oven to 200 degrees. Season the pumpkin and turnip pieces with olive oil, salt and pepper and roast for 25-30 minutes. Transfer the vegetables to a pot, add vegetable stock and simmer for a few minutes. Remove the pan from the heat and stir in the butter. Season with spices and lime juice.
Hearty recipe with minced meat
Meat lovers can expand the taste of the pumpkin soup recipes and combine the vegetable soup with minced meatballs. This results in a delicious,healthy and filling meal, which is ideal as dinner. Try it out and enjoy the sweet and spicy taste of this dish.
Ingredients for 4-6 servings of pumpkin soup with minced meatballs:
For the soup:
- 1kg pumpkin, cut into thick slices
- 4 tbsp yogurt or cream
- 3 cm piece of fresh ginger, peeled and grated
- Cut 1-2 fresh chili peppers, seeds removed, into thin slices
- 1 teaspoon ground cumin
- vegetable oil
- Salt
- Orange zest
For the chicken meatballs:
- 250 g minced poultry
- 1 No
- 3 tbsp grated Parmesan
- 3-4 tbsp breadcrumbs
- 1 liter vegetable or chicken stock
- Salt
- optional: Orangenabrieb
Place the pumpkin in a large baking dish and season with a little oil, salt, ginger, chili, cumin and grated orange peel. Bake in a preheated oven at 180 degrees for about 30 minutes. In the meantime, you can prepare the meatballs. In a bowl, add the minced meat, egg, parmesan, grated orange peel and breadcrumbs and season with salt. Knead the ingredients into a homogeneous mass and form small meatballs out of it. Bring the broth to the boil, add the meatballs and cook for about 5 minutes. Remove the meatballs from the broth and set them aside. Remove the pumpkin from the oven, put it in a pot and pour the vegetable broth over it. Let the pumpkin soup simmer for another 5 minutes and puree with the hand blender. Divide the finished soup into plates and serve with chicken meatballs, yogurt and a little ground cumin.
