Description
A thick, creamy soup made with pumpkin, tomatoes, coconut milk, and warming spices. Most of the ingredients are pantry staples, making it an easy option when fresh produce is limited.
Yield: 9 servings of about 1 cup (250g) each or 6 servings of about 1½ cups (375g) each, totaling roughly 9 cups (2,250g)
Prep Time: 10 minutes | Cook Time: 5 minutes
Equipment Required: a blender with a soup function and a large (64-ounce [2-liter]) carafe (or halve the recipe). ✎
Storage: refrigerated for up to 5 days. Does not freeze well. ✎
Ingredients
Instructions
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Put half of the vegetable broth (i.e. 2 cups [480ml]) and all other ingredients in the carafe of your blender. If using boullion cubes and water, you can put both cubes in the blender now and half of the water. If you don't want to use your stovetop or a kettle to heat the other half of the broth/water, I suggest halving the recipe so all the ingredients will fit in your blender. If you'd like to garnish your soup like the photo, set aside a little coconut milk and tomato for topping.
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Select the soup function on your blender and start.
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Meanwhile, heat the other half of the broth or water to a simmer on the stovetop or in a kettle.
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When the blender has stopped, add the hot broth/water and blend briefly on the lowest speed setting to incorporate, or mix the broth/water in by hand. The blender carafe will be very full, above the fill line.
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Divide into desired number of servings — e.g. 9 x 250g (1 cup) or 6 x 375g (1½ cups) — and enjoy hot. If you'd like to make it look fancy, drizzle and swirl with a little coconut milk and canned tomato (crush/mash for better appearance), and sprinkle with toasted pumpkin seeds, cumin seeds, crushed red pepper flakes, and garam masala.Soup yield can vary depending on lid fit and steam evaporation during cooking and cooling. If accurate serving sizes are important to you, weigh the finished soup and divide it into your desired portions. Blended soups often settle during storage, so weight is more reliable than volume.
Used to Make This Recipe
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Nutrition Facts
Servings 9
Serving Size about 1 cup (250g)
- Amount Per Serving
- Calories 130kcal
- % Daily Value *
- Total Fat 9.5g15%
- Total Carbohydrate 11g4%
- Dietary Fiber 2g8%
- Protein 3.5g8%
- Allulose 2.5g
- Net Carbs 6g
* Total Carbs - (Fiber + Allulose + Sugar Alcohols) = Net Carbs
Notes
- This recipe makes quite a lot of soup, above the upper fill limit of a 64-ounce (2-liter) carafe. This is why the instructions direct you to halve the broth/water and add the second half post blending. If your blender has a 32-ounce (1-liter) carafe, halve the recipe. If your blender has a 48-ounce (1.5-liter) carafe, halve the recipe and add all of the broth/water at the start. You'll have plenty of space for it.
- The soup separates when frozen and once thawed, the texture isn't smooth and the acidity of the tomatoes is more acute. It's possible that putting it through another soup cycle once thawed to reblend and heat it would solve these issues, but I haven't yet tried this myself.
- Vegetable broths and boullion cubes, pastes, or powders are often high in net carbs due to added sugars and starches, so check your labels. I use Edward & Sons bouillon cubes, which have almost no carbs, and water.
- The slice of ginger is about 1¼ inches (3.2cm) in diameter.
- Canned tomatoes can vary lot in quality and some are quite acidic. I'm using Mutti tomatoes. I have heard the Cento ones are very good as well.
- The sweetener takes some of the bite off the tomatoes, especially if they are a bit acidic. If you're not sure about the sweetener, feel free to omit it in the initial blending and add it afterwards if you find you want to include it.
- This soup may be rather thick and rich for some people's taste. If that's the case for you, thin it with some additional broth or water, or increase the amount of coconut milk. Note that this last option will have a significant effect on the amount of fat/calories in the final product.
