Pumpkin is one of the fruits that I always have in my fridge. One of the reasons is because it can last for a long time ( can be up to 2-3 months with proper storage). It is also packed with nutrients, naturally sweet and easy to cook.
While it is commonly viewed as a vegetable, it is scientifically a fruit since it contains seeds. Pumpkin provides lots of health benefits and is a weightloss friendly fruit in which you can consume more with fewer calories.
Here are some of the health benefits that this delicious fruit provides -
Nutrient Density - promotes weight loss
Rich in vitamin A, Lutein and Zeaxanthin - protect eyesight
High in Potassium, vitamin C and Fiber - benefit heart health
High in antioxidants - prevent chronic disease and lower your risk of cancer
Help to boost immunity, promote healthy skin and incredibly versatile
So if you are so up to cooking with this amazing fruit and not knowing where to start, why not try to make pumpkin soup?
This recipe is perfect for meal prep too since which you can make a large batch and keep the extra portion in the freezer. To freeze, transfer the soup into freezer-safe containers, cool to room temperature, then cover and place in the freezer. The soup will keep for 2-3 months.
This pumpkin soup is already so nice to have on its own or you can pair with your favorite toast, rice or use it as a base for your pasta. Yes, it is incredibly versatile and you can’t go wrong with this recipe!
So let’s get started!
Serving size : 3-4
1 medium-sized pumpkin
1 glove of garlic
1 small white onion
1 teaspoon of cinnamon powder
1 teaspoon of salt
1-2 tablespoons of olive oil
1.5 cups of vegetable broth
1 cup of coconut milk (optional)
a handful of pumpkin seeds (optional)
Preheat the oven to 190 degrees.
Cut the pumpkin in half. Cut the skin off, remove all the seeds and then chop them into medium-sized chunks. Set aside.
Cut the white onion into small cubes. Set aside.
Peel the garlic.
Line the baking tray with baking paper, put the chopped pumpkin and garlic on the tray and lightly toss them with salt. Drizzle the olive oil on top and bake them for 35 minutes or longer, till the orange flesh is easily pierced through with a fork. So when the oven is hitting its halfway mark ( 15 minutes in the oven), put the white onion together with the pumpkin and continue to roast. Once it is done, take the tray out of the oven and set it aside to cool for a few minutes.
Pour the roasted pumpkin, onion and garlic in a pot and use a handheld blender to blend them till smooth ( If you don’t have a handheld blender, you can put the mixture in your usual blender and blend them for 1-2 minutes or till smooth).
Transfer the blended pumpkin back to the pot, heat up and pour inside the vegetable broth, cinnamon powder and coconut milk. You can adjust the amount of vegetable broth to achieve a more watery or thicker soup. You can also skip the coconut milk if you prefer a cleaner taste and lower calories. Stir it occasionally and season more with salt if needed.
Once the pumpkin soup is done cooking, remove it from the heat and let it cool slightly. Serve it in your favorite bowl. Drizzle the coconut milk on top. Sprinkle cinnamon powder and pumpkin seeds (optional) over for some extra flavor.
Pour the extra pumpkin soup in an airtight container and keep it in the freezer. Once you want to have it for your next meal, remove the container from the fridge, leave it outside for 1-2 hours to defrost. Microwave it for 2-3 minutes or reheat the soup in a pot.