Creamy Pumpkin Soup
Updated Oct 20, 2022, Published Oct 11, 2012
This post contains affiliate links. Please see our disclosure policy.
Creamy Pumpkin Soup
Ingredients
- ½ cup raw pumpkin seeds
- 2 tablespoons olive oil
- 1 small onion, , chopped
- 2 cloves garlic, , minced
- 1 (4-ounce) can mild green chilies, rinsed and chopped
- 2 teaspoons brown sugar
- 1 teaspoon ground cumin
- ¼ teaspoon red chili flakes, , optional
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 1 (15-ounce) can pureed pumpkin (not pumpkin pie filling)
- 2 cups gluten-free chicken or vegetable stock
- 1 (14-ounce) can full fat coconut milk
Instructions
- In a dry skillet over medium-high heat, toast the pumpkin seeds for about 3 minutes until browned and fragrant. Set aside.
- In a large saucepan, heat the olive oil over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and chopped chilies; sauté for 2 minutes. Add brown sugar, cumin, red chili flakes, salt, and pepper and sauté for another minute. Add pumpkin, chicken or vegetable stock, and coconut milk. Stir well. Reduce heat and cook until heated through, 5 – 10 minutes.
- Process in a blender in batches until smooth. (Make sure you remove the center piece from the blender lid so that the soup does not explode in the blender.)
- Garnish the soup with reserved pumpkin seeds.
Nutrition
Calories: 250kcalCarbohydrates: 13gProtein: 4gFat: 22gSaturated Fat: 14gSodium: 559mgPotassium: 430mgFiber: 3gSugar: 5gVitamin A: 11055IUVitamin C: 13mgCalcium: 47mgIron: 4mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Like this? Leave a comment below!
