Spicy Pumpkin Soup

Gluten Free
Popular
Health score
12%
Spicy Pumpkin Soup
40 min.
4
195kcal

Suggestions


Warm up your kitchen and your soul with this delightful Spicy Pumpkin Soup, a perfect blend of flavors that will tantalize your taste buds. This gluten-free recipe is not only popular among soup lovers but also a fantastic choice for a cozy meal any time of the year. With just 40 minutes of preparation, you can serve up to four people a comforting bowl of goodness that boasts only 195 calories per serving.

The rich, velvety texture of pumpkin purée combined with the aromatic spices of yellow curry, cumin, and coriander creates a symphony of flavors that dance on your palate. The addition of fresh ginger and garlic adds a zesty kick, while a hint of cinnamon brings warmth to this vibrant dish. Whether you're looking for a starter, a snack, or a hearty antipasti, this soup fits the bill perfectly.

Garnished with a drizzle of creamy yogurt and a sprinkle of toasted pumpkin seeds, this Spicy Pumpkin Soup is not only visually appealing but also packed with nutrients. It's a wonderful way to enjoy the seasonal bounty of pumpkins while indulging in a dish that is both satisfying and healthy. So, gather your ingredients, grab your immersion blender, and get ready to impress your family and friends with this deliciously spicy and comforting soup!

Ingredients

  • Tbsp butter unsalted
  • 1.5 cups onion yellow roughly chopped
  • teaspoons garlic minced
  • teaspoons ginger fresh minced peeled
  • 1.5 teaspoons curry powder yellow
  • 0.8 teaspoon ground cumin 
  • 0.5 teaspoon ground coriander 
  • pinch of cinnamon 
  • teaspoon kosher salt plus more to taste
  • cups chicken stock see low sodium for vegetarian option (or vegetable broth )
  •  bay leaves 
  • 30 oz percent pumpkin canned
  • cup water 
  • Tbsp heavy whipping cream 
  • 0.1 teaspoon pepper black
  • servings yogurt (for garnish)
  • servings pumpkin seeds toasted (for garnish)

Equipment

  • pot
  • immersion blender

Directions

  1. Sauté onions in butter, add garlic, ginger, spices: Melt butter in a large (5 to 6 quart), thick-bottomed pot over medium heat.
  2. Add the onions and sauté until softened, about 5 to 6 minutes.
  3. Add the minced garlic and ginger, cook another minute.
  4. Add the curry powder, cumin, coriander, cinnamon, and salt. Cook for another 2 minutes.
  5. Add stock, bay leaves, and pumpkin purée:
  6. Add the chicken stock and the bay leaves.
  7. Add the pumpkin purée and the water. Stir to combine. If the soup is too thick for your taste, add more stock or water to thin it.
  8. Increase heat to high. Bring to a boil and reduce heat to low, cover and simmer for 10 to 15 minutes.
  9. Purée soup:
  10. Remove bay leaves. Use an immersion blender to purée the soup.
  11. Stir in cream: Right before serving, stir in the cream.
  12. Add black pepper and adjust seasonings to taste.
  13. Add more salt if necessary.
  14. Drizzle with plain yogurt that has been thinned with a little water and sprinkle with toasted pumpkin seeds to serve.

Nutrition Facts

Calories195kcal
Protein15.78%
Fat39.24%
Carbs44.98%

Properties

Glycemic Index
55
Glycemic Load
10.62
Inflammation Score
-10
Nutrition Score
17.478260848833%

Flavonoids

Apigenin
0.01mg
Luteolin
3.48mg
Isorhamnetin
3.01mg
Kaempferol
0.39mg
Myricetin
0.04mg
Quercetin
12.21mg

Nutrients percent of daily need

Calories:195.01kcal
9.75%
Fat:9.41g
14.47%
Saturated Fat:5.11g
31.92%
Carbohydrates:24.26g
8.09%
Net Carbohydrates:21.62g
7.86%
Sugar:9.17g
10.19%
Cholesterol:20.48mg
6.82%
Sodium:665.13mg
28.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.51g
17.02%
Vitamin A:18372.78IU
367.46%
Potassium:1067.69mg
30.51%
Vitamin C:24.38mg
29.55%
Manganese:0.49mg
24.4%
Vitamin B3:4.71mg
23.53%
Copper:0.46mg
22.94%
Phosphorus:210.74mg
21.07%
Vitamin B2:0.35mg
20.74%
Vitamin E:2.66mg
17.71%
Iron:3mg
16.68%
Vitamin B6:0.26mg
13.13%
Folate:48.08µg
12.02%
Magnesium:46.48mg
11.62%
Fiber:2.64g
10.57%
Vitamin B1:0.15mg
9.84%
Calcium:92.89mg
9.29%
Zinc:1.22mg
8.16%
Vitamin B5:0.76mg
7.63%
Vitamin B12:0.26µg
4.4%
Vitamin K:4.18µg
3.98%
Selenium:1.87µg
2.67%
Vitamin D:0.23µg
1.56%