Equipment
Ingredients
Aromatics
- 15 g coconut oil, melted
- 150 g yellow onion, diced
- 15 g fresh ginger, peeled and grated
- 10 g garlic, minced
Soup Base
- 800 g pumpkin, peeled, seeded, and diced into 2.5cm cubes
- 700 ml vegetable broth, low sodium
- 400 ml full-fat coconut milk, well shaken
- 5 g kosher salt
- 2 g black pepper, freshly ground
Garnish
- 30 g pumpkin seeds, raw, hulled
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 358 kcal
- Protein
- 7 g
- Carbohydrates
- 24 g
- Fat
- 29 g
- Fiber
- 2 g
- Sugar
- 8 g
- Sodium
- 1033 mg
- Saturated Fat
- 23 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 2 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 1083 mg
- Calcium
- 85 mg
- Iron
- 5.9 mg
- Magnesium
- 123 mg
- Phosphorus
- 298 mg
- Zinc
- 1.9 mg
- Vitamin A
- 877 mcg
- Vitamin C
- 24 mg
- Vitamin E
- 2.3 mg
- Vitamin K
- 4 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.20 mg
- Riboflavin
- 0.27 mg
- Niacin
- 2.5 mg
- Folate
- 58 mcg
- Water
- 466 g
Sources: USDA FoodData Central
Method
Heat the coconut oil in a Dutch oven over medium heat. Add the diced onion and saute until soft and translucent, about 5 to 7 minutes.
Stir in the grated ginger and minced garlic. Cook for 1 minute until highly fragrant, stirring constantly with a wooden spoon to prevent burning.
Add the diced pumpkin, vegetable broth, salt, and black pepper. Bring the mixture to a boil at 100 degrees Celsius (212 degrees Fahrenheit), then reduce the heat to low, cover, and simmer for 20 minutes.
While the soup simmers, place the raw pumpkin seeds in a small skillet over medium heat. Toast dry for 3 to 5 minutes, tossing frequently, until they begin to pop and turn lightly golden.
Remove the soup from the heat. Carefully use an immersion blender to puree the soup directly in the pot until completely smooth and velvety.
Pour 350ml of the coconut milk into the pureed soup and stir well. Taste and adjust seasoning with additional salt or pepper if needed.
Ladle the hot soup into bowls. Drizzle with the remaining coconut milk and scatter the toasted pumpkin seeds over the top before serving.
Chef's Notes
- Roasting the pumpkin in the oven at 200 degrees Celsius for 25 minutes before adding it to the pot will deepen the flavor and add a wonderful caramelized note.
- For an extra layer of warmth, add 2 grams of ground turmeric or 1 gram of ground nutmeg when sauteing the aromatics.
- Always shake canned coconut milk vigorously before opening, as the rich cream naturally separates from the water during storage.
- If you prefer a perfectly silky texture without any fibrous bits, pass the blended soup through a fine mesh sieve before stirring in the coconut milk.
Storage
Refrigerator: 4 days — Store in an airtight container.
Freezer: 3 months — Freezes well, but coconut milk may separate slightly. Re-blend after reheating if necessary.
Reheating: Warm gently on the stovetop over medium-low heat, stirring frequently.
Troubleshooting
Soup is too thin and watery
Cause: Pumpkin had a high water content or too much broth was added
Fix: Simmer the pureed soup uncovered for 10-15 minutes to reduce and thicken before adding the coconut milk
Prevention: Weigh the diced pumpkin accurately and use standard vegetable broth measurements
Soup tastes flat or overly sweet
Cause: Under-seasoned or the natural sweetness of the pumpkin is overpowering the aromatics
Fix: Add a squeeze of fresh lime juice or a splash of apple cider vinegar, along with an extra pinch of salt to balance the sweetness
Prevention: Ensure aromatics are cooked thoroughly to build a flavor base
Cultural Context
While pumpkins are native to North America and have been cultivated by Indigenous peoples for thousands of years, this soup represents a modern American approach to autumn harvests. By incorporating ingredients like coconut milk and fresh ginger, it transforms a classic rustic dish into a vibrant, globally-influenced comfort food.
