Curried Pumpkin Soup with Pepitas
Category
Dinner
Servings
6 servings
Prep Time
15 minutes
Cook Time
35 minutes
Calories
186
Sweet and savory pumpkin, warming curry spices, and creamy coconut milk come together in this cozy vegan soup. Toasted pumpkin seeds add a nutty crunch to every spoonful, making it a simple, satisfying lunch or dinner for cooler days.
Author:Meagan Schaffer
Ingredients
1 tablespoon olive oil
1 medium yellow onion, diced
2 garlic cloves, minced
1 tablespoon freshly grated ginger
1 tablespoon mild curry powder
½ teaspoon ground cumin
4 cups peeled, cubed pumpkin, about 1½ pounds prepared
3 cups vegetable broth
1 cup unsweetened canned coconut milk, stirred
½ teaspoon salt, plus more to taste
¼ teaspoon black pepper
-
¼ cup Sweet Brown Butter Pumpkin Seeds
-
¼ cup Original Pumpkin Seeds
Optional topping: drizzle of vegan yogurt, squeeze of lime, fresh cilantro
Directions
Soften the onion. Heat the olive oil in a large pot over medium heat. Add the onion and cook for 6–8 minutes, stirring occasionally, until softened.
Add the aromatics and spices. Stir in the garlic and ginger and cook for 1 minute. Add the curry powder and cumin and stir for 30 seconds, until fragrant.
Simmer the squash. Add the butternut squash, vegetable broth, salt, and pepper. Bring to a boil, then reduce the heat and partially cover. Simmer for 20–25 minutes, until the squash is very tender.
Toast the pepitas. While the soup cooks, heat the olive oil in a small skillet over medium-low heat. Add the pepitas and salt. Toast for 3–5 minutes, stirring frequently, until lightly golden and beginning to pop. Transfer to a plate to cool.
Blend until smooth. Stir the coconut milk into the soup. Remove from the heat and blend with an immersion blender until creamy. If using a countertop blender, work in batches and follow its instructions for blending hot liquids.
Finish and season. Return the soup to low heat and warm gently for 2–3 minutes. Add more broth if you prefer a thinner consistency. Taste and adjust the salt and pepper, adding the optional lime juice for a bright finish.
Top and serve. Ladle into bowls and finish with Brown Butter Pumpkin Seeds (or Original Pumpkin Seeds, if vegan), a swirl of coconut milk, fresh cilantro and a squeeze of lime.
Recipe Note
Serving Suggestions
Pair with warm gluten-free bread or a simple green salad. For a heartier bowl, add crispy roasted chickpeas alongside the pepitas.
Tips and Storage
Adjust the spice: Start with 2 teaspoons of curry powder for a milder soup, then add more to taste.
Use precut squash: Refrigerated peeled and cubed squash makes preparation quicker.
Refrigerate: Store in an airtight container for up to 4 days, keeping the pepitas separate.
Freeze: Freeze the soup without toppings for up to 3 months. Thaw overnight in the refrigerator and reheat gently, stirring well.
Nutrition
Nutrition
- Serving Size
- 1 serving
- per serving
- Calories
- 186
- Carbs
- 12 grams
- 4%
- Protein
- 4 grams
- 9%
- Fat
- 15 grams
- 23%
- Saturated Fat
- 9 grams
- 59%
- Trans Fat
- 0 grams
- Cholesterol
- 2 milligrams
- 1%
- Fiber
- 2 grams
- 9%
- Sugar
- 5 grams
- Sodium
- 708 milligrams
- 31%
- Iron
- 2 milligrams
- 12%
- Potassium
- 466 milligrams
- 13%
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