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–+ servings

Anti-Inflammatory Pumpkin Soup

This creamy and vibrant Anti-Inflammatory Pumpkin Soup features healthful ingredients like turmeric and pumpkin puree. It's quick to make and perfect for cozy nights or meal prep.
Print Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 small onion, chopped omit for a low-FODMAP version
  • 1 large carrot, chopped
  • 0.25 teaspoon curry powder adjust to taste for spice preference
  • 0.25 teaspoon turmeric powder
  • 0.125 teaspoon paprika powder
  • 3 cups vegetable broth use low-FODMAP if needed
  • 2 cups pumpkin puree homemade or canned
  • 1 cup canned coconut milk use full-fat for a richer texture
  • salt and pepper to taste

Equipment

  • Stockpot or Dutch oven
  • immersion blender
  • Blender (optional)
  • Ladle
  • Airtight container (for storage)

Method
 

Step 1: Sauté Vegetables
  1. Heat olive oil in a stock pot or Dutch oven over medium heat. Add chopped onion and carrots, stirring occasionally. Cook until onion turns translucent and carrots soften slightly, about 5 minutes.
Step 2: Bloom Spices
  1. Add curry powder, turmeric powder, and paprika. Stir to coat the vegetables evenly and let the spices bloom for about 30 seconds.
Step 3: Add Broth
  1. Add vegetable broth and stir well. Bring the mixture to a gentle simmer and cook for 5 minutes.
Step 4: Add Pumpkin
  1. Add pumpkin puree and stir well. Cover the pot with a lid and simmer gently for 20 minutes to meld the flavors.
Step 5: Incorporate Coconut Milk
  1. Remove from heat and stir in the coconut milk until the soup is smooth and creamy.
Step 6: Blend the Soup
  1. Blend the soup using an immersion blender directly in the pot, or transfer in batches to a blender or food processor for a silky texture. Return blended soup to the pot.
Step 7: Final Touches
  1. Reheat the soup gently over medium-low heat, and season with salt and pepper to taste. Serve warm.

Nutrition

Calories: 200kcalCarbohydrates: 19gProtein: 3gFat: 15gSaturated Fat: 12gSodium: 450mgPotassium: 290mgFiber: 2gSugar: 4gVitamin A: 3000IUVitamin C: 6mgCalcium: 40mgIron: 1.5mg

Notes

Store leftovers in an airtight container in the refrigerator for up to 4 days. You can freeze the soup in freezer-safe containers for up to 3 months. Reheat gently on the stove, stirring occasionally.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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