Pumpkin is becoming more popular every year, and the recipe ideas are more creative than ever before. No wonder, because pumpkin is a real all-round talent. It can be used in salads, is risotto and puree, as spaghetti alternative, in vegetable pans, humus or this extra-light traditional pumpkin soup, but also for baking, in cakes, muffins, compote or biscuits. And these were just a few of the countless possibilities.

But me personally I am still an absolute fan of the traditional pumpkin soup. It is perfect for warming yourself from the inside during the cold season and preventing colds. Especially when it has to be quick in the evening, the pumpkin soup is the recipe to go – you hardly have to prepare anything, and you can do other things on the side.

In the following, I would like to show you the secrets of pumpkin and give you important tips on how to get the most vitamins out of your it and to make your pumpkin soup incredibly tasty. If you prefer to jump straight to the recipe, you are of course welcome to do so.

  1. Superfood Pumpkin – Ingredients and Top Facts
  2. Preparation Tips for the best Pumpkin Soup
  3. Extra-Light Traditional Pumpkin Soup Recipe
Coco-Cino_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander
Coco-Cino_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander

Good to know!

Pumpkin has few calories and is a real slimming vegetable. With approx. 25 calories per 100g, it is ideal for light cooking. The fibre contained also keeps you full for a long time and prevents cravings.

Superfood Pumpkin - Ingredients and Top Facts:

1. Healthy Fats and Active Ingredients

Pumpkin has many 

  • unsaturated fatty acids: e.g. Omega-3
  • Vitamins: e.g. vitamin C, beta-carotene, vitamin E, vitamin B6
  • Minerals: e.g. potassium, magnesium, calcium, iron
  • secondary plant substances: e.g., phytosterols

It thus strengthens the immune system, the nerves and makes a beautiful skin.

2. Wonder Weapon against Flu and Cold:

Pumpkin contains a lot of vitamin C, which strengthens and supports the immune system and supports the absorption of iron from plant foods. This, in turn, prevents susceptibility to infectious diseases.

3. Important for our Eye-Sight:

Due to its colour, it can be seen that pumpkin contains a lot of beta-carotene. And that especially in the pumpkin skin. The beta-carotene is converted to vitamin A in the body, which is important and fundamental for our visual process. It plays a crucial role in converting light into electrical nerve impulses. Vitamin A is, therefore, an important nutrient for our eyes, because every visual process consumes some vitamin A.

Besides its importance for your vision, vitamin A also protects our cells and is crucial for growth, the immune system and healthy skin.

4. Good for Digestion:

Pumpkin consists of 90% water and is rich in fibre. Both have a positive effect on digestion. The potassium contained in pumpkin also has a draining and diuretic effect. That makes it easier to flush toxins and water accumulations out of the tissue.

5. Antioxidant, Anti-inflammatory and Disease-preventive

Due to the high beta-carotene and vitamin E, pumpkin has an antioxidant effect because they protect the cells by preventing the destruction of polyunsaturated fatty acids. They also prevent cancer, Parkinson’s disease, arteriosclerosis and Alzheimer’s disease. Other positive effects of pumpkin are that vitamin C balances the cholesterol levels and magnesium ensure an optimal heart function and protects against diabetes.  

Also, its effectiveness as an anti-inflammatory shouldn’t be underestimated either, which is partly due to the omega-3 fatty acids from pumpkin seeds. 

6. Mood Enhancer and Energy Provider

Besides the pumpkin flesh itself, pumpkin seeds also contain important nutrients. They have a mood-lifting effect due to the amino acid tryptophan, which is involved in the production of the happiness hormone serotonin. The omega-3 fatty acids contained in the pumpkin seeds stimulate the heart and circulation and thus provide energy for the body.

7. Support the Skin Texture

Beta-carotene, vitamin A, vitamin E and vitamin C have a positive effect on the skin. Beta-carotene, vitamin A and vitamin E have an antioxidant effect and thus prevent oxidative stress. They are important for healthy skin and regenerate damaged skin cells. Vitamin C is involved in building and maintaining connective tissue and thus ensures smooth and firm skin.

Preparation Tips for the best Pumpkin Soup:

Coco-Cino_Flatlay_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander
Coco-Cino_Flatlay_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander

Choose the right pumpkin.

Hokkaido and butternut pumpkin are particularly suitable for pumpkin soup.

Eat the pumpkin rind too.

You don’t have to peel the pumpkin to be able to process it further. The skin can also be eaten. It contains many vitamins and minerals that you shouldn’t miss. For me, it is also the best part of the pumpkin, as it has a nutty, sweet taste. When raw, the rind appears really hard, but when cooked it becomes soft and can be mashed together with the pulp. Since you can save yourself the trouble of peeling it, you will even be faster in preparing the pumpkin soup. But be careful: don’t forget to wash the pumpkin before using it. There is often still a lot of dirt on the peel.

Roast the pumpkin in the oven.

You will get the best taste if you roast the pumpkin in the oven instead of cooking it in a pot. In addition to the roasting flavours, which will definitely enhance the flavour of your soup, the taste is concentrated in the pumpkin during roasting instead of being diluted by absorbed liquid. No healthy ingredients are lost during roasting either. On the contrary: the beta-carotene, in the pumpkin, can be better utilised in the digestive tract when heated. But be careful: Do not go over 180°C at the baking temperature. The vitamins in the pumpkin are partly heat-sensitive, so the baking temperature shouldn’t be too hot to preserve the vitamins.

Shred the pumpkin and eat it with some oil.

The more the pumpkin is reduced in size, the more beta-carotene the body can absorb. That is why pumpkin soup is the best beta-carotene supplier among the pumpkin dishes. However, to increase the absorption, pumpkin soup should be eaten with a small dash of healthy vegetable oil. In my opinion, pumpkin seed oil or sesame oil are the best flavours. Since beta-carotenes are fat-soluble vitamins, the oil helps the body to gain more beta-carotene.

Also use the pumpkin seeds.

In addition to the flesh and peel, the seeds of the pumpkin can also be used. They also contain many nutrients and minerals and are particularly suitable as a satiating garnish or as a healthy snack for in between meals. Another advantage of pumpkin seeds is that they have a calming effect on an irritated bladder and have a positive impact on blood pressure.

But beware: don’t eat too many pumpkin seeds. They are very high in calories and quickly turn your light pumpkin soup into a calorie bomb.

Extra-Light Traditional Pumpkin Soup Recipe:

Coco-Cino_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander
Coco-Cino_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander

Preparation

Timer_black and white_15 minutes

Cooking

Timer_black and white_45 minutes

Level

Cooking Level_Level 1_Easy

Nutrition facts per serving:

Calories: 415kcal

Carbohydrates: 43g
Protein: 8g
Fat: 23g

Ingredients

4 servings

Soup:

1kg hokkaido pumpkin

5 carrots

1 onion

1 garlic bulb

3cm ginger

30ml olive oil

1,5 l vegetable broth (or 1l vegetable broth and 300 ml coconut milk)

1 lemon (juice of a lemon)

1/4 chilli pod (without seeds) or chilli powder

salt & pepper

Garnish:

40g vegan crème fraiche

coriander green

pumpkin seeds or sesame seeds

pumpkin seed oil or sesame oil

 

Instructions

1

Preheat the oven to 180°C (365°F) top/bottom heat.

2

Wash the pumpkin properly, divide it into two parts and remove the fibres and pumpkin seeds. Divide the pumpkin halves further into smaller pieces. These should be about the size of half an onion. Then lay out a baking tray with baking paper and spread the pumpkin pieces on it.

3

Peel the carrots and the onions and cut them into large pieces, so that the pieces are similar in size to the pumpkin pieces. Put them also on the baking tray. Peel the ginger, cut it into smaller pieces and put it aside.

4

Cut a whole garlic bulb in half horizontally (with the peel). In such a way that you divide the individual cloves. The peel contains most of the aromas, which is why it should be roasted as well. Place the two parts of the garlic on the tray.

5

Now spread the olive oil over the vegetables on the baking tray and give it into the oven. Let the vegetable roast at 180°C for about 30-45 minutes. Make sure to use top and bottom heat; circulating air dries out the pumpkin flesh. The roasting time varies slightly from oven to oven. The pumpkin is ready when it can be plucked with a fork, and the surface is slightly browned.

6

Take the vegetables out of the oven and put a part of the pumpkin in a separate bowl. These pieces can then be used as a soup garnish. Put the rest of the vegetables in a high-speed blender. You can now press the individual cloves out of the garlic bulb or scrape them out with a spoon and put them in the blender, throw the skin away. Then add some vegetable stock, ginger, chilli and lemon juice.

Tip: If you don’t have a blender, you can also put all the ingredients in a pot and puree them with a hand blender.

7

Mix all ingredients until you have a creamy texture. While mixing, add the vegetable stock until the soup has the desired consistency. If your soup is still too firm after the indicated amount of liquid has been used up, you can add some more vegetable stock or water until the soup has the consistency you want. Add salt and pepper to season your soup.

Tip: Instead of the whole vegetable stock, you can also use just 1l stock and 300ml coconut milk. That gives your pumpkin soup a more Asian touch.

8

Pour the soup into your soup bowls, add the remaining pumpkin pieces, sprinkle it with some pumpkin seed oil and garnish your soup with, crème fraiche, some coriander green and pumpkin or sesame seeds.

Enjoy jour Extra-Light Traditional Pumpkin Soup!

Final Tipp:

If you prefer to eat your pumpkin as puree, you can use the same recipe. Just use less water until the consistency is thick and smooth.

Perfect roasted pumpkin seeds:

  • Remove the pumpkin seeds from the pulp and fibres.
  • Let the seeds dry for a day at best. (But this is not a must)
  • Heat the seeds with the white skin in the oven or pan until the skin bursts open.
  • Then you can season the seeds as you like and roast them in the oven or pan.

Our Tip

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Coco-Cino_Flatlay_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander

Extra-Light Traditional Pumpkin Soup

Pumpkin recipe ideas are more creative than ever before. But if I had to choose, this Extra-Light Traditional Pumpkin Soup is simply the best choice. It is healthy, vegan, easy to make and low in calories. A dream! 🙂
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Lunch, Main Course, Side Dish
Cuisine American, German
Servings 4 people
Calories 415 kcal

Equipment

  • High-Speed Blender or Hand Blender

Ingredients
  

Soup

  • 1 kg hokkaido pumpkin
  • 5 carrots
  • 1 onion
  • 1 garlic bulb
  • 3 cm ginger
  • 30 ml olive oil
  • 1,5 l vegetable broth (or 1l vegetable broth and 300ml coconut milk)
  • 1 lemon (juice of 1 lemon)
  • 1/4 chili pod or chili powder
  • salt & pepper

Garnish

  • 40 g vegan crème fraiche
  • coriander green
  • pumpkin seeds or sesame seeds
  • pumpkin seed oil or sesame oil

Instructions
 

  • Preheat the oven to 180°C (365°F) top/bottom heat.
  • Wash the pumpkin properly, divide it into two parts and remove the fibres and pumpkin seeds. Divide the pumpkin halves further into smaller pieces. These should be about the size of half an onion. Then lay out a baking tray with baking paper and spread the pumpkin pieces on it.
  • Peel the carrots and the onions and cut them into large pieces, so that the pieces are similar in size to the pumpkin pieces. Put them also on the baking tray. Peel the ginger, cut it into smaller pieces and put it aside.
  • Cut a whole garlic bulb in half horizontally (with the peel). In such a way that you divide the individual cloves. The peel contains most of the aromas, which is why it should be roasted as well. Place the two parts of the garlic on the tray.
  • Now spread the olive oil over the vegetables on the baking tray and give it into the oven. Let the vegetable roast at 180°C for about 30-45 minutes. Make sure to use top and bottom heat; circulating air dries out the pumpkin flesh. The roasting time varies slightly from oven to oven. The pumpkin is ready when it can be plucked with a fork, and the surface is slightly browned.
  • Take the vegetables out of the oven and put a part of the pumpkin in a separate bowl. These pieces can then be used as a soup garnish. Put the rest of the vegetables in a high-speed blender. You can now press the individual cloves out of the garlic bulb or scrape them out with a spoon and put them in the blender, throw the skin away. Then add some vegetable stock, ginger, chilli and lemon juice.
    Tip: If you don’t have a blender, you can also put all the ingredients in a pot and puree them with a hand blender.
  • Mix all ingredients until you have a creamy texture. While mixing, add the vegetable stock until the soup has the desired consistency. If your soup is still too firm after the indicated amount of liquid has been used up, you can add some more vegetable stock or water until the soup has the consistency you want. Add salt and pepper to season your soup.
    Tip: Instead of the whole vegetable stock, you can also use just 1l stock and 300ml coconut milk. That gives your pumpkin soup a more Asian touch.
  • Pour the soup into your soup bowls, add the remaining pumpkin pieces, sprinkle it with some pumpkin seed oil and garnish your soup with, crème fraiche, some coriander green and pumpkin or sesame seeds.
    Enjoy jour Extra-Light Traditional Pumpkin Soup!

Notes

Final Tipp:
If you prefer to eat your pumpkin as puree, you can use the same recipe. Just use less water until the consistency is thick and smooth.

Perfect roasted
 pumpkin seeds:
  • Remove the pumpkin seeds from the pulp and fibres.
  • Let the seeds dry for a day at best. (But this is not a must)
  • Heat the seeds with the white skin in the oven or pan until the skin bursts open.
  • Then you can season the seeds as you like and roast them in the oven or pan.
Keyword Fall Recipes, pumpkin, Pumpkin Soup, Soup, Vegan, Vegetarian
Coco-Cino_Flatlay_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander
Coco-Cino_Extra-Light Pumpkin soup with garnish, seeds, bread and coriander

Did you make this recipe? Let me know in the comments how you liked it!

Find more soup recipes on my Pinterest board: Soup Recipe Ideas.

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