Busy, cold days call for EASY, hot soups! Enter: Our 1-POT Spicy pumpkin soup with coconut milk, tomatoes and warm Caribbean-inspired spices. It’s delicious, comforting, and comes along with simple pantry staples!
Even better? there is minimal chopping and will be ready in approximately 30 minutes. Let’s make soup!
This pumpkin soup is so simple + tasty How is it? Chop the onion, garlic and ginger, then add some everyday spices, open a few cans and let it simmer.
The combination of spices has a Caribbean touch with cumin, coriander, lots of fresh gingerand paprika to make it spicy! Allspice is optional if you don’t have it, but this Jamaican favorite enhances the warm character of the soup.
Next we add the tomatoes, pumpkin puree and coconut milk. This combination is creamy and balanced, and the tomatoes add a little brightness.
The only remaining ingredients are water (or vegetable broth) and salt + pepper. Let the soup simmer to develop the flavors and then choose how creamy you would like.
If you want a super creamy soup, pour into a high-powered blender such as a Vitamix. If you’re looking for ease and a mostly creamy soup, an immersion blender works well. Or if you like your soup with a little more texture, it’s ready to enjoy right away!
We can’t wait for you to try this pumpkin soup! Is:
Creamy
Spicy
Reddish
Heating
Easy to make (1 pot and 30 minutes!)
And SO delicious!
This soup is incredibly versatile and pairs well with everything from Easy Vegan Naan (or Fluffy Gluten-Free Naan) to Grilled Cheese Sandwiches, Jamaican Jerk Grilled Eggplant, Jerk Cauliflower Tacos, and Herb Baked Fish.
It would also make a lovely gift for anyone who is feeling under the weather or needs a comforting meal! Or freeze a batch and enjoy later as a treat for yourself .
More pumpkin recipes
If you try this recipe, tell us! Leave a comment, rate it and don’t forget to tag a photo @minimalist baker on Instagram. Cheers, friends!
Portions 4 (~1 ½ cup servings)
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- 1 tablespoon olive, coconut or avocado oil (if you avoid oil, underwater water)
- 1 medium-large white or yellow onion, finely chopped (1 onion makes ~2 cups or 300 g)
- 2 nail garlic, chopped
- 1 ½ – 2 tablespoon chopped fresh ginger (adjust depending on how much you like ginger)
- 1 teaspoonful ground cumin
- 1 teaspoonful ground coriander
- 1/2-3/4 teaspoonful ground cayenne (start with the smallest amount)
- 1/4 teaspoonful ground allspice (optional but recommended)
- 1 (15 ounce) can crushed or diced tomatoes
- 1 (15 ounce) can pumpkin puree (or sub ~1 ½ cups homemade instead of 1 can)
- 1 (14 ounce) can light or whole coconut milk (full fat for a richer soup // or cashew cream)
- 1 cup water (or sub-vegetable broth)
- 1 teaspoonful sea salt (and more to taste // start with 3/4 teaspoon if using vegetable broth)
- 3/4 teaspoonful ground black pepper
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Heat the oil in a large pot over medium heat. Once hot, add the onion and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic, ginger, cumin, coriander, cayenne, and allspice (optional) and cook, stirring frequently, until fragrant, 1 to 2 minutes.
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Add the tomatoes, squash, coconut milk, broth (or water), salt and pepper and stir well to combine. Bring to a simmer, cover, reduce heat to low, and simmer for about 20 minutes to develop flavors. Taste and adjust as needed, adding more salt for overall flavor, allspice for heat, or cayenne for heat (we added the full amount, but how much you add will depend on your personal preferences and the spiciness of your cayenne). Keep in mind that the flavor will intensify the longer you cook it and after storing it overnight.
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At this point, you can enjoy it a bit in chunks, puree it with an immersion blender for a mostly smooth texture, or transfer it to a heat-safe blender and blend until completely smooth and creamy. All three options are delicious, but if you use diced (rather than crushed) tomatoes, we recommend blending them for a more cohesive and balanced tomato flavor.
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Divide among serving bowls and garnish with fresh cilantro and toasted cashews (both optional). It’s delicious served with naan or grilled cheese sandwiches.
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Leftover soup is good stored in a sealed container in the refrigerator for 3 to 4 days or in the freezer for 1 month (or longer).
*Crushed tomatoes give this soup a more cohesive and balanced tomato flavor without blending together, but diced also works. If used diced, we recommend blending.
*Toasted cashews: Toast in a small skillet over medium-low heat for 4-5 minutes, until lightly browned.
*To make this meal more meal-like, serve it with naan or bread and add a can of drained and rinsed navy beans to the soup.
*Nutrition information is a rough estimate calculated with olive oil, light coconut milk and no optional ingredients.
Service: 1 (~1 ½ cup) serving Calories: 201 Carbohydrates: 26.7 gram Protein: 3.9 gram Fat: 10.6 gram Saturated fats: 5.7 gram Polyunsaturated fats: 0.6 gram Monounsaturated fats: 2.7 gram Trans fats: 0 gram Cholesterol: 0 mg Sodium: 798 mg Potassium: 766 mg Fiber: 6.2 gram Sugar: 12.4 gram Vitamin A: 2798 UI Vitamin C: 18 mg Calcium: 86 mg Iron: 2.9 mg
