Description
A creamy, comforting soup made with roasted pumpkin and carrots, blended with warming spices and finished with coconut milk. Perfect for fall and winter, this vegan-friendly soup is nourishing, flavorful, and easy to make.
Ingredients
- 1 kg pumpkin, peeled, deseeded, and cubed (sugar pumpkin or butternut squash)
- 800 g carrots, peeled and chopped
- 2 brown onions, halved and sliced
- 5–6 garlic cloves, unpeeled
- 1-inch fresh ginger, peeled and chopped
- 1 tsp turmeric powder
- 1 tsp red chili powder, smoked paprika, or chili flakes (to taste)
- 1 tsp ground cumin
- 2 tsp ground coriander
- 1/2 tsp ground cardamom (optional)
- 1 tbsp mustard seeds (optional)
- 1/4 cup (60 ml) olive oil or extra virgin olive oil
- 1/2 to 1 cup (125–250 ml) coconut milk or plant-based cream
- 4 cups (1 liter) vegetable stock
- 2 cups (500 ml) water
- Salt and freshly ground black pepper, to taste
- Optional toppings: toasted pumpkin seeds, croutons, chopped herbs
Instructions
- Preheat oven to 200°C (400°F).
- Spread pumpkin, carrots, onions, and garlic cloves on a baking tray. Drizzle with olive oil and sprinkle with turmeric, chili powder, cumin, coriander, salt, and mustard seeds if using. Toss to coat.
- Roast for 30 minutes until vegetables are tender and caramelized.
- Let the vegetables cool slightly, then remove garlic skins. Transfer vegetables to a blender with chopped ginger. Blend until smooth, adding a little stock if needed.
- Transfer the puree to a large saucepan. Add vegetable stock and water. Stir and bring to a simmer over medium heat.
- Stir in coconut milk and heat for 2–3 minutes. Adjust seasoning with salt, pepper, or more spices as desired.
- Serve hot, garnished with pumpkin seeds, croutons, chopped herbs, or a drizzle of coconut milk.
Notes
- Use Thai red curry paste or curry powder for a flavor twist.
- Cashew cream can replace coconut milk for a nutty richness.
- For a smoky depth, add extra smoked paprika when roasting.
- Soup freezes well—just leave out the coconut milk until reheating if preferred.
- Use frozen pumpkin/carrots with slight roasting time adjustments.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Roasting and Blending
- Cuisine: Global
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 9 g
- Sodium: 520 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 4 g
- Cholesterol: 0 mg
