Healthy Recipes: Creamy Pumpkin Soup

This creamy pumpkin soup tastes great on cozy fall days, and when paired with some homemade spelt bread and sautéed tempeh, makes for a satisfying meal. A good pumpkin soup is simply part of autumn. Our recipe is super simple, very creamy, quick to make and always works.

Pumpkin is one of the absolute culinary highlights of autumn. The possible uses in the kitchen are manifold. You can use pumpkin as a classic soup, as a puree, as a stuffed oven squash, in pastries, or with numerous dishes. With its slightly sweet taste, the pumpkin is also very popular with children. The pumpkin is in season from August to the end of October. We use Hokkaido for our recipe, which can usually be harvested from September onwards.

The autumn vegetable also contains many valuable ingredients. The flesh of the fruit contains plenty of vitamins, minerals and fibre. Among them are potassium, calcium and magnesium. These strengthen the immune system, but also ensure healthy bones and teeth. The pumpkin owes its bright colour to the healthy beta-carotene, which is mainly found in the edible skin. It contains anti-inflammatory antioxidants and provides natural cell protection. In addition, our body can convert beta-carotene into the important vitamin A, which is good for eyes, skin and hair. Even the Indians knew the healing powers of the bright vegetable. They have been cultivating the plant for more than 10,000 years, making the pumpkin one of the oldest cultivated plants known to mankind.

Enjoy cooking!

Ingredients for the Creamy Pumpkin Soup

• 1 Hokkaido pumpkin
• 1 large onion
• 2-3 garlic cloves
• 1 small piece of ginger
• 2 tbsp coconut oil
• 200 ml coconut milk
• 500 ml vegetable broth
• sea salt
• black pepper
• nutmeg
• pumpkin seeds or almond slivers – to taste

Preparation of the Creamy Pumpkin Soup

Step 1
Wash the pumpkin, cut off the stem, cut in half and remove the seeds. Cut the pumpkin into large cubes. You can use the Hokkaido with the skin.

Step 2
Cut the onion, garlic and ginger into small cubes.

Step 3
Then fry the garlic, ginger and onion cubes in coconut oil, add the pumpkin cubes and deglaze with the vegetable stock. The water should just about cover the pumpkin cubes. Let the whole thing simmer for 45 minutes.

Step 4
Before pureeing, add the coconut milk.

Step 5
Refine the soup with sea salt, black pepper and a little nutmeg.

Tip:
Garnish the soup with roasted pumpkin seeds or almond slivers. If you want to give this soup a special taste, you can roast the pumpkin pieces a little in the oven before cooking. The popular butternut squash is also suitable for this recipe. However, you should use this without the skin, as it does not soften during cooking. You can also freeze the pumpkin soup wonderfully, so it will keep for several months.