SOUPer Pumpkin Soup by @fitgreenmind

1h20

6 servings

🎃

1 medium

Pumpkin

🥕

2 medium

Carrots

🧄

1 head

Garlic

🧅

1 medium

Onion

🫚

Ginger

🌶️

5 ml

Chili flakes

🫚

1 tsp

Ginger powder

🫙

7.5 ml

Cumin

🌿

7.5 ml

Coriander

🧂

3 g

Salt

🫒

30 ml

Olive oil

🥥

250 ml

Coconut milk

🍲

630 ml

Vegetable stock

🍋

30 ml

Lemon juice

  1. Preheat

    Preheat the oven to 200°C / 400°F.

  2. Halve
    • pumpkin

    Halve the pumpkin, remove the seeds, and cut the flesh into large chunks.

  3. Peel
    • carrot
    • onion

    Peel and roughly chop the 2 carrots and 1 onion.

  4. Peel
    • fresh ginger
    • garlic

    Peel the thumb-size piece of fresh ginger and separate the garlic cloves from the head.

  5. Place
    • pumpkin
    • carrot
    • onion

    Place the pumpkin, carrots, onion, garlic, and fresh ginger on the baking tray.

  6. Drizzle
    • olive oil
    • chili flakes
    • ground ginger

    Drizzle the vegetables with 2 tbsp olive oil and season with chili flakes, ground ginger, ground cumin, ground coriander, and salt.

  7. Roast
    • Pumpkin
    • Carrots
    • Onion

    Roast the seasoned vegetables for 30 to 35 minutes until tender and lightly caramelized.

  8. Transfer
    • pumpkin
    • carrot
    • onion

    Transfer the roasted vegetables to a large saucepan.

  9. Add
    • coconut milk
    • vegetable stock

    Add 1 cup coconut milk and 2 to 3 cups vegetable stock to the saucepan.

  10. Squeeze
    • lemon juice

    Squeeze the juice of 1 lemon into the soup base.

  11. Blend
    • pumpkin
    • carrot
    • garlic

    Blend the soup until completely smooth and creamy.

  12. Reheat
    • salt

    Reheat the blended soup gently if needed, then adjust the salt to taste before serving.

SOUPer Pumpkin Soup by @fitgreenmind

1h20

6 servings

🎃

1 medium

Pumpkin

🥕

2 medium

Carrots

🧄

1 head

Garlic

🧅

1 medium

Onion

🫚

Ginger

🌶️

5 ml

Chili flakes

🫚

1 tsp

Ginger powder

🫙

7.5 ml

Cumin

🌿

7.5 ml

Coriander

🧂

3 g

Salt

🫒

30 ml

Olive oil

🥥

250 ml

Coconut milk

🍲

630 ml

Vegetable stock

🍋

30 ml

Lemon juice

Preparation Steps

  1. Step 1/12

    Preheat the oven to 200°C / 400°F.

  2. Step 2/12

    Halve the pumpkin, remove the seeds, and cut the flesh into large chunks.

    🎃pumpkin
    🔪chef's knife
    🪵cutting board

  3. Step 3/12

    Peel and roughly chop the 2 carrots and 1 onion.

    🥕carrot
    🧅onion
    🔪chef's knife
    🪵cutting board

  4. Step 4/12

    Peel the thumb-size piece of fresh ginger and separate the garlic cloves from the head.

    🫚fresh ginger
    🧄garlic
    🔪chef's knife
    🪵cutting board

  5. Step 5/12

    Place the pumpkin, carrots, onion, garlic, and fresh ginger on the baking tray.

    🎃pumpkin
    🥕carrot
    🧅onion
    🧄garlic
    🫚fresh ginger
    🍳baking tray

  6. Step 6/12

    Drizzle the vegetables with 2 tbsp olive oil and season with chili flakes, ground ginger, ground cumin, ground coriander, and salt.

    🫒olive oil
    🌶️chili flakes
    🫚ground ginger
    🫙ground cumin
    🫙ground coriander
    🧂salt
    🍳baking tray
    🥄measuring spoons

  7. Step 7/12

    Roast the seasoned vegetables for 30 to 35 minutes until tender and lightly caramelized.

    🍳baking tray

  8. Step 8/12

    Transfer the roasted vegetables to a large saucepan.

    🎃pumpkin
    🥕carrot
    🧅onion
    🧄garlic
    🫚fresh ginger
    🍲large saucepan
    🍳baking tray

  9. Step 9/12

    Add 1 cup coconut milk and 2 to 3 cups vegetable stock to the saucepan.

    🥥coconut milk
    🍲vegetable stock
    🍲large saucepan
    🥄measuring cups

  10. Step 10/12

    Squeeze the juice of 1 lemon into the soup base.

    🍋lemon juice
    🍋citrus juicer
    🍲large saucepan

  11. Step 11/12

    Blend the soup until completely smooth and creamy.

    🎃pumpkin
    🥕carrot
    🧄garlic
    🧅onion
    🫚fresh ginger
    🥥coconut milk
    🍲vegetable stock
    🍋lemon juice
    🍲large saucepan

  12. Step 12/12

    Reheat the blended soup gently if needed, then adjust the salt to taste before serving.

    🧂salt
    🍲large saucepan
    🥄wooden spoon

Composition

Ingredients

Types

Vegetables, Herbs and Spices, Seasonings, Oils and Fats, Plant-Based Dairy, Broths and Stocks, Fruits

Ingredients

Pumpkin, Carrots, Garlic, Onion, Ginger, Chili flakes, Ginger powder, Cumin, Coriander, Salt, Olive oil, Coconut milk, Vegetable stock, Lemon juice

Notes

Pumpkin (medium), Carrots (medium), Ginger (thumb sized piece), Cumin (ground), Coriander (ground), Salt (to taste), Olive oil (drizzle, no amount given), Vegetable stock (to 750ml), Lemon juice (juice of 1 lemon)

Allergens

Coconut

Dietetics

Dietary regimen

Vegetarian, Plant-Based

Calories

190 kcal

Macro nutrients

Protein: 3g, Carbohydrates: 23g, Dietary fiber: 5g, Fat: 10g, Saturated fat: 6g, Sugars: 8g

Nutritional Information

Minerals

Potassium: 620mg, Iron: 1.8mg, Magnesium: 48mg, Sodium: 420mg

Vitamins

Vitamin A: 1050µg RAE, Vitamin C: 24mg, Vitamin E: 2.1mg, Folate: 48µg

Preparation

Time Information

Preparation

45 minutes

Cooking

35 minutes

Overall

1 hour 20 minutes

Difficulty

Level

Medium (2/4)

Steps

12 steps

Equipments

Utensils

chef's knife, cutting board, baking tray, mixing bowl, large saucepan, measuring cups, measuring spoons, wooden spoon, citrus juicer

Appliances

Oven, Blender, Stove

Type

Type

Type Of Dish

Soup, Starter

Occasions

Lunch, Dinner, Autumn, Winter, Halloween

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

European, German

Geographic

to inform

Various

Aspect

Texture

Creamy, Smooth, Velvety

Flavors

Sweet, Savory, Earthy, Spicy, Tangy, Aromatic

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Do not leave at room temperature longer than 2 hours), fridge : 3 to 4 days (Cool completely before refrigerating,Store in an airtight container,Keep at or below 4°C / 40°F), freezer : 2 to 3 months (Store in freezer-safe airtight containers,Leave headspace for expansion,Thaw overnight in the refrigerator,Reheat until steaming hot)