Preparation time: 45 minutes Cooking time: 50 minutes
Spicy Pumpkin Soup Recipe
Ingredients (Serves 4)
- 2 pounds (about 1 kg) of pumpkin, peeled and chopped – 30 calories per serving
- 2 tablespoons of olive oil – 120 calories per serving
- 1 large onion, diced – 10 calories per serving
- 2 cloves of garlic, minced – 5 calories per serving
- 1 teaspoon of ground cumin – 0 calories
- 1/2 teaspoon of chili flakes – 0 calories
- 4 cups (about 1 liter) of vegetable broth – 15 calories per serving
- Salt and pepper to taste – 0 calories
- 1/2 cup (about 120 ml) of heavy cream – 50 calories per serving
Total calories per serving: 230
Instructions
- Preheat your oven to 400°F (200°C).
- Spread the chopped pumpkin on a baking sheet, and drizzle with one tablespoon of olive oil. Roast in the preheated oven for roughly 30 minutes, until the pumpkin becomes tender and has a slightly caramelized exterior.
- While the pumpkin is roasting, heat the other tablespoon of olive oil in a large pot over medium heat. Add in the diced onion, stirring occasionally until softened and slightly translucent, which usually takes about 5 minutes.
- Into the pot, add the minced garlic, ground cumin, and chili flakes. Continue cooking for another minute, or until you notice the aroma of the spices coming out.
- Once the pumpkin is done roasting, add it to the pot along with the vegetable broth. You can now add salt and pepper according to your taste.
- Bring the mixture to a boil. Once boiling, reduce the heat to let it simmer for around 15 minutes.
- With a blender or immersion blender, puree the soup until it reaches a smooth consistency. If the soup is too thick for your liking, feel free to add more broth or some water.
- Stir in the heavy cream and keep the soup on heat for another couple of minutes, until it is well heated.
- Finally, taste and adjust the seasoning if necessary. Serve the soup hot, garnished with a drizzle of heavy cream or a sprinkle of chili flakes, if desired.
Enjoy!
That’s it! A simple yet hearty Spicy Pumpkin Soup that is not only delicious but also light on the calories. This recipe serves 4, making it just the right amount for a small dinner party or for having leftovers.
Making a healthier Spicy Pumpkin Soup
In order to make a healthier version of Spicy Pumpkin Soup, consider using low-sodium vegetable broth instead of regular. This small change can significantly reduce the sodium content of your soup.
Additionally, try emphasizing the use of fresh herbs and spices, like ginger and turmeric, to enhance the flavor while also providing added nutritional benefits.
You can also enhance the creaminess of your soup without adding cream. Just blend a portion of the soup until smooth and mix it back in.
Storing your Spicy Pumpkin Soup
Once prepared, Spicy Pumpkin Soup can be refrigerated for up to five days. Ensure the soup is cooled before placing it in the fridge in an airtight container.
Alternatively, if you’re cooking in bulk, this soup can be frozen for up to three months.
Just remember to allow for expansion in the freezer-friendly container. To use, thaw overnight in the refrigerator, then warm gently over medium heat.
Pairings for Spicy Pumpkin Soup
Spicy Pumpkin Soup pairs wonderfully with a warm, crusty whole-grain bread for a comforting meal. If you’re in the mood for a fuller meal, serve it alongside a fresh, crisp green salad with seasonal vegetables.
When it comes to drinks, consider a light white wine such as a Sauvignon Blanc or a refreshing, craft lager to perfectly balance the soup’s hearty nature.
