| Prep: 20 mins | Cook: 50 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 149 | 8g | 4g | 18g |
| sugars | fibre | protein | salt |
| 7g | 4g | 3g | 0.41g |
One of my all-time favorite vegetable-based recipes is Pumpkin Soup. With its rich, velvety texture and deep, comforting flavors, it encapsulates everything I love about the Midwest’s farm-to-table philosophy. I’m reminded of the time when my Nebraska home would be surrounded by vibrantly colored pumpkins every harvest season, and this soup feels like a tribute to those days. With its farm-fresh ingredients, this Pumpkin Soup recipe encapsulates the sensations of Midwest fall in a bowl.
A Loving Nod to My Heartland Origins
Just as the rows of corn sway gently in the Nebraska fields, the bold ingredients in this recipe sway together to effortlessly create a harmonious blend of flavors. There’s an irreplaceable joy that comes from chopping the lusciously ripe pumpkin, the crisp carrots, celery, and onions – the kick of garlic adding an extra oomph to the ensemble. A dollop of olive oil goes a long way, enriching the earthy flavors while the vegetable broth lays a passionately flavorful base. The pinch of nutmeg and cinnamon adds a hint of warmth, and the optional use of maple syrup adds a delightful undertone of sweetness, much like the comforting memories of my childhood Sundays at Church.
A Healthy Bowl of Comfort
This recipe is not just filled with sentimental warmth, but also loaded with a host of nutritional benefits. Pumpkin, the hero of this dish, is packed with vitamin A and fiber, and is known for its immune-boosting properties (source). Carrots complement this with their high beta-carotene content, while the olive oil and coconut milk lend a desirable creaminess, making this not just a fulfilling meal but also a heart-healthy choice (source).
From its heartland roots, this Pumpkin Soup recipe stands out as a versatile entrée for chilly autumn evenings or cozy Sunday dinners with family. It pairs exceptionally well with a crusty slice of whole grain bread or a hearty roasted chicken dinner. It’s also similar in essence to the comforting pot roasts and corn casseroles that are staples of Midwestern cuisine, but with a healthy, vegetable-driven twist.
Every time I prepare this soup, I’m reminded of my passion for large families and their love for shared, hearty meals. A recipe with its heart in homey comfort, nutritional wellness, and nostalgic warmth, this Pumpkin Soup is a perfect reflection of my culinary journey, as well as my Midwest upbringing.
What You’ll Need
- 1 large pumpkin (about 4 lbs)
- 1 large onion, chopped
- 2 large carrots, peeled and chopped
- 2 celery stalks, chopped
- 4 cloves garlic, peeled and minced
- 4 cups vegetable broth
- 1 cup coconut milk
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon nutmeg
- 1/2 teaspoon cinnamon
- 1 tablespoon maple syrup (optional)
Method
Step One
Firstly, preheat your oven to 375 degrees. Cut the pumpkin into halves and scoop out the seeds. Apply some olive oil on each half, seasoning it with a pinch of salt and pepper. Place the pumpkins on a baking sheet and bake for about 45-50 minutes until the flesh is soft and tender. Once done, let the pumpkins cool before scooping out the flesh.
Step Two
In a large pot, heat the remaining olive oil over medium heat. Add in the chopped onion, carrots, celery, and minced garlic. Cook these until the veggies are tender, which should take approximately 10 minutes.
Step Three
Add the pumpkin flesh to the pot along with vegetable broth, coconut milk, salt, pepper, nutmeg, and cinnamon. Stir the mixture until everything is well combined.
Step Four
Bring the soup to a boil before reducing the heat and allowing it to simmer for about 15-20 minutes. This gives time for all the flavours to meld together.
Step Five
Using an immersion blender, blend the soup until it forms a smooth consistency. You can also use a regular blender, but ensure to do it in batches to avoid overfilling. If you’re using a regular blender, remember to return the soup to the pot after each batch to keep it warm.
Step Six
Taste the soup for seasoning, and adjust accordingly. If you prefer a sweeter soup, then add in the optional tablespoon of maple syrup. Stir it well, and your pumpkin soup is ready to be served!
