Dairy-Free Pumpkin and Turmeric Soup

Description

A creamy, warming soup made with roasted pumpkin, anti-inflammatory turmeric, and coconut milk for a rich, dairy-free texture. Packed with vitamins and flavor, this soup is perfect for a cozy, nutritious meal.

Ingredients

• 1 medium pumpkin (about 2 lbs or 900g, peeled, seeded, and cubed, or 2 cups canned pumpkin puree)
• 1 tbsp olive oil (15ml, for roasting)
• 1 medium yellow onion, diced (120g)
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated (about 1 tbsp)
• 1 tsp ground turmeric (or 1 tbsp fresh grated turmeric)
• ½ tsp ground cumin
• ¼ tsp ground black pepper (enhances turmeric absorption)
• 3 cups low-sodium vegetable broth (720ml)
• 1 cup canned coconut milk (240ml, full-fat for creaminess or light for lower fat)
• 1 tbsp fresh lemon juice (15ml)
• ½ tsp salt (adjust to taste)
• Optional garnish: 2 tbsp toasted pumpkin seeds, fresh cilantro, or a drizzle of coconut milk

Equipment

• Large baking sheet (if roasting pumpkin)
• Large pot or Dutch oven
• Immersion blender or standard blender
• Measuring cups and spoons
• Knife and cutting board

Instructions

1. Prepare Pumpkin (if using fresh):
   • Preheat oven to 400°F (200°C). Toss pumpkin cubes with 1 tbsp olive oil and a pinch of salt. Spread on a baking sheet and roast for 25–30 minutes until tender and slightly caramelized. Set aside.
   • If using canned pumpkin, skip this step.
2. Sauté Aromatics: In a large pot, heat 1 tbsp olive oil over medium heat. Add diced onion and cook for 5 minutes until translucent. Add garlic and ginger, and cook for 1–2 minutes until fragrant.
3. Add Spices: Stir in turmeric, cumin, and black pepper. Cook for 30 seconds to release aromas.
4. Combine Ingredients: Add roasted pumpkin (or canned puree) and vegetable broth. Stir well and bring to a simmer. Reduce heat to low, cover, and cook for 10 minutes to meld flavors.
5. Blend Soup: Remove from heat. Use an immersion blender to puree until smooth, or carefully transfer to a standard blender in batches. If too thick, add more broth (up to ½ cup).
6. Add Coconut Milk: Return soup to the pot (if using a standard blender). Stir in coconut milk, lemon juice, and salt. Heat gently for 2–3 minutes, avoiding a boil.
7. Serve: Ladle into bowls and garnish with toasted pumpkin seeds, cilantro, or a drizzle of coconut milk, if desired.

Time Breakdown

• Prep Time: 15 minutes (add 10 minutes if peeling/cutting fresh pumpkin)
• Cook Time: 35–40 minutes (includes roasting) or 20 minutes (with canned pumpkin)
• Total Time: 50–55 minutes (fresh pumpkin) or 35–40 minutes (canned pumpkin)

Nutritional Information (Per Serving)

• Servings: 4 (about 1 ½ cups each)
• Calories: ~180 kcal (using light coconut milk; ~220 kcal with full-fat)
• Macronutrients:
  • Protein: 3g
  • Fat: 10g (6g saturated with full-fat coconut milk; 3g with light)
  • Carbohydrates: 22g (6g fiber, 8g sugars)
• Micronutrients (approximate % Daily Value):
  • Vitamin A: 190% (from pumpkin)
  • Vitamin C: 15% (from pumpkin and lemon)
  • Iron: 10% (from pumpkin and spices)
  • Potassium: 12% (from pumpkin and onion)

Notes: Nutritional values are estimates based on standard ingredient data. Values may vary with specific brands, pumpkin type, or coconut milk choice. For precise calculations, use a nutritional analysis tool with your exact ingredients.

Tips

• Storage: Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop or microwave.
• Substitutions:
  • Replace pumpkin with butternut squash or sweet potato.
  • Use almond milk or cashew milk for a lighter option, though texture may be less creamy.
  • Swap lemon juice with apple cider vinegar for a different tang.
• Flavor Boost: Add a pinch of cayenne pepper for heat or 1 tsp curry powder for depth.
• Time Saver: Use canned pumpkin puree to cut prep and cooking time significantly.

Enjoy this vibrant, dairy-free soup as a comforting appetizer or main dish!