Spicy Pumpkin Soup

Vegetarian
Gluten Free
Dairy Free
Health score
3%
Spicy Pumpkin Soup
40 min.
8
118kcal

Suggestions


Fall is the perfect time to savor the rich, cozy flavors of a warm bowl of Spicy Pumpkin Soup. This delightful dish combines the naturally sweet and earthy taste of pumpkin with a hint of heat from jalapeño and a vibrant kick from fresh ginger and lime zest. Ideal for those chilly evenings, this soup is not only comforting but also a great choice for anyone seeking a flavorful vegetarian option that is gluten-free and dairy-free.

The creamy texture of light coconut milk adds a luscious finish, ensuring that every spoonful feels indulgent without being heavy. In just 40 minutes, you can whip up a large batch that serves eight people, making it perfect for family gatherings, dinner parties, or meal prep for the week ahead. With only 118 calories per serving, you can enjoy this delicious starter or snack without any guilt.

This Spicy Pumpkin Soup is versatile enough to suit any occasion, whether you’re looking for a warm starter for a special meal or an easy, nutritious snack. It's an inviting dish that will not only tantalize your taste buds but also warm your soul. Gather your ingredients and let the aroma of sautéed onions, ginger, and garlic fill your kitchen, as you embark on a cooking adventure that celebrates the flavors of the season.

Ingredients

  • 15 oz pumpkin puree canned
  • cups chicken broth low-sodium canned
  • tablespoons ginger fresh minced
  •  garlic cloves minced
  • small jalapeño chili seeded finely chopped
  • 13.5 oz coconut milk light canned
  • teaspoon lime zest 
  • large onion chopped
  • servings salt 
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • blender

Directions

  1. In a pan, warm oil over medium-low heat. Saut onion and ginger until soft, 8 minutes. Do not let brown.
  2. Add jalapeo and garlic; cook for 3 minutes, stirring often.
  3. Stir in lime zest, pumpkin, coconut milk and broth. Bring to a boil, reduce heat to medium-low and simmer for 20 minutes, stirring occasionally. Season with salt.
  4. Remove from heat, let cool slightly, then puree in a blender.
  5. Serve hot.

Nutrition Facts

Calories118kcal
Protein10.91%
Fat56.15%
Carbs32.94%

Properties

Glycemic Index
17
Glycemic Load
0.56
Inflammation Score
-10
Nutrition Score
8.8900000245675%

Flavonoids

Hesperetin
0.11mg
Naringenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
3.92mg

Nutrients percent of daily need

Calories:118.03kcal
5.9%
Fat:7.49g
11.52%
Saturated Fat:4.01g
25.05%
Carbohydrates:9.88g
3.29%
Net Carbohydrates:7.91g
2.88%
Sugar:2.82g
3.13%
Cholesterol:0mg
0%
Sodium:272.94mg
11.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.27g
6.54%
Vitamin A:8292.04IU
165.84%
Vitamin K:15.18µg
14.46%
Vitamin B3:1.88mg
9.39%
Fiber:1.97g
7.9%
Vitamin C:6.21mg
7.52%
Potassium:254.76mg
7.28%
Copper:0.13mg
6.64%
Manganese:0.13mg
6.42%
Phosphorus:62.26mg
6.23%
Vitamin E:0.91mg
6.09%
Iron:1.06mg
5.91%
Vitamin B6:0.09mg
4.41%
Vitamin B2:0.07mg
4.25%
Magnesium:16.6mg
4.15%
Folate:10.66µg
2.66%
Calcium:25.58mg
2.56%
Vitamin B5:0.25mg
2.52%
Vitamin B12:0.12µg
1.97%
Zinc:0.26mg
1.75%
Vitamin B1:0.02mg
1.66%
Source:My Recipes