Busy, chilly days call for EASY, warming soups! Enter: Our 1-POT Spicy Pumpkin Soup with coconut milk, tomatoes, and warming Caribbean-inspired spices. It’s delicious, comforting, and comes together with simple pantry staples!
Even better? There’s minimal chopping and it’s ready in about 30 minutes. Let’s make soup!
This pumpkin soup is about as simple + flavorful as it gets! Chop onion, garlic, and ginger, then add a few everyday spices, open a few cans, and let it simmer.
The combination of spices has a Caribbean flare with cumin, coriander, lots of fresh ginger, and cayenne to make it spicy! Allspice is optional if you don’t have it, but this Jamaican favorite boosts the warming nature of the soup.
Next, we add tomatoes, pumpkin purée, and coconut milk. This combination is creamy and balanced, with the tomatoes adding a little brightness.
The only remaining ingredients are water (or vegetable broth) and salt + pepper. Let the soup simmer to develop the flavors, then choose how creamy you’d like it!
If you’d like a super creamy soup, pour it into a high-power blender like a Vitamix. If you’re looking for ease and a mostly creamy soup, an immersion blender works well. Or if you like soup with a little more texture, it’s ready to enjoy right away!
We can’t wait for you to try this pumpkin soup! It’s:
Creamy
Spicy
Gingery
Warming
Easy to make (1 pot & 30 minutes!)
& SO delicious!
This soup is incredibly versatile, pairing 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 feeling under the weather or needing a comforting dish! Or freeze a batch and enjoy later as a gift to yourself 😊.
More Pumpkin Recipes
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo @minimalistbaker on Instagram. Cheers, friends!
Servings 4 (~1 ½ cup servings)
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- 1 Tbsp olive, coconut, or avocado oil (if avoiding oil, sub water)
- 1 medium-large white or yellow onion, finely diced (1 onion yields ~2 cups or 300 g)
- 2 cloves garlic, minced
- 1 ½ – 2 Tbsp minced fresh ginger (adjust depending on how much you love ginger)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2-3/4 tsp ground cayenne (start with the lesser amount)
- 1/4 tsp ground allspice (optional but recommended)
- 1 (15-oz.) can crushed or diced tomatoes
- 1 (15-oz.) can pumpkin purée (or sub ~1 ½ cups homemade in place of 1 can)
- 1 (14-oz.) can light or full-fat coconut milk (full-fat for a richer soup // or sub cashew cream)
- 1 cup water (or sub vegetable broth)
- 1 tsp sea salt (plus more to taste // start with 3/4 tsp if using vegetable broth)
- 3/4 tsp ground black pepper
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Heat 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, 1-2 minutes.
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Add the tomatoes, pumpkin, 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 ~20 minutes to develop the flavors. Taste and adjust as needed, adding more salt for overall flavor, allspice for warmth, or cayenne for heat (we added the full amount, but how much you add will depend on personal preference and the spiciness of your cayenne). Keep in mind the flavor will intensify the longer you cook it and after storing overnight.
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At this point, you can either enjoy it a little chunky, purée with an immersion blender for a mostly smooth texture, or transfer to a heat-safe blender and blend until fully smooth and creamy. All three options are delicious, but if using diced tomatoes (rather than crushed), we recommend blending for a more cohesive/balanced tomato flavor!
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Divide between 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 keeps well stored in a sealed container in the refrigerator for 3-4 days or in the freezer for 1 month (or longer).
*Crushed tomatoes give this soup a more cohesive/balanced tomato flavor without blending, but diced also work. If using diced, we recommend blending.
*Toasted cashews: Toast in a small skillet over low-medium heat for 4-5 minutes, until lightly browned.
*To make this more of a meal, serve with naan or bread and add a can of drained and rinsed white beans to the soup.
*Nutrition information is a rough estimate calculated with olive oil, light coconut milk, and without optional ingredients.
Serving: 1 (~1 ½ cup) serving Calories: 201 Carbohydrates: 26.7 g Protein: 3.9 g Fat: 10.6 g Saturated Fat: 5.7 g Polyunsaturated Fat: 0.6 g Monounsaturated Fat: 2.7 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 798 mg Potassium: 766 mg Fiber: 6.2 g Sugar: 12.4 g Vitamin A: 2798 IU Vitamin C: 18 mg Calcium: 86 mg Iron: 2.9 mg
