Pumpkin soup is a must-have for autumn – it warms you from the inside out, smells good, and brings color to gray days. In this version, this favorite autumn dish meets Asian-inspired flavors: ginger, garlic, chili, and coconut milk give the soup a subtle spiciness and exotic touch. Combined with carrots and sweet potatoes, the result is a creamy, aromatic pumpkin soup that's not only filling but also good for you all around.
Inspiration for this Creamy Pumpkin Soup with a Far Eastern Touch
This pumpkin soup is based on this Chefkoch recipe for pumpkin soup with ginger and coconut milk. However, I've always felt this soup lacked a little garlic and a little kick of spice, so I've adjusted my recipe. I usually make a smaller batch, so I scaled down my recipe.
More Autumn and Pumpkin Recipes
Are you now even more in the mood for fall recipes? Then check out my recipe for Taylor Swift inspired Dirty Chai Cookies or these Apple Cottage Cheese Balls!
If you don’t use the whole pumpkin for this recipe, you can use these instructions for Pumpkin Puree . You can create such wonderful things from it as Pumpkin Spice Syrup and this Pumpkin Spice Latte!
Creamy Pumpkin Soup in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically selected some ingredients for this creamy pumpkin soup so that their nutrients can support you and your hormone balance during this time:
- pumpkin: is rich in vitamins and minerals such as vitamin E, B vitamins (including B1, B2, and B6), potassium, magnesium, calcium, and iron. It also contains fiber and is low in calories. Pumpkin flesh also provides complex carbohydrates that stabilize blood sugar levels and provide long-lasting energy, which is helpful for increased energy needs in the second half of the cycle.
- sweet potato: contains calcium and vitamin E, long-chain carbohydrates (to stabilize blood sugar) and diosgenin (a precursor of progesterone)
- carrots: are rich in nutrients such as beta-carotene (a precursor to vitamin A). Vitamin A is important for the production and transport of hormones, including progesterone. They also contain vitamins such as vitamins C, E, and B vitamins, as well as minerals such as iron, magnesium, and calcium.
- ginger: may be helpful during the luteal phase due to its anti-inflammatory properties and increased blood flow, which can relieve menstrual discomforts such as cramps and nausea. Ginger is rich in vitamins and minerals, including vitamin C, B vitamins (such as B6), magnesium, iron, potassium, and calcium.
- garlic: contains particularly high levels of vitamin B1 and B6, has an antioxidant effect
- cilantro: due to its digestive properties, coriander can help reduce flatulence. Cilantro leaves are rich in vitamins such as vitamins A, C, K, and B2, as well as minerals such as potassium, calcium, and magnesium.
Creamy Pumpkin Soup with a Far Eastern Touch
This Asian-inspired pumpkin soup with carrots and sweet potato combines the flavors of ginger, garlic, chili, and coconut milk to create a creamy and spicy soup with a Far Eastern touch. It's the perfect dish for the autumn season, bringing a comforting warmth to the kitchen with its light spiciness and exotic taste.
Ingredients:
Instructions:
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Cut the pumpkin into large chunks. The skin of Hokkaido pumpkins is edible and does not need to be removed.
Tip: Pumpkin also freezes well when diced. You can as well use frozen pumpkin for this recipe.
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Peel the sweet potato and carrots and remove the onion's skin. Chop the vegetables into large pieces.
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Peel the ginger and grate it finely. Prepare the garlic cloves.
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Prepare the vegetable broth.
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Place the butter in a large pot and melt it over medium-high heat. Sauté the ginger and sambal oelek in the butter. Use a garlic press to add the garlic and sauté it briefly.
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Now add the remaining vegetables and let them roast a little.
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Deglaze the vegetables with the vegetable stock and bring to a boil. Then reduce the heat slightly and let it simmer, covered, for 15-20 minutes, until the vegetables are tender.
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Pierce the cooked vegetables with a knife to check if they're tender. Then use an immersion blender to blend everything thoroughly into a smooth soup. There shouldn't be any chunks left in the soup.
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Add the coconut milk and soy sauce and stir. Add the paprika and cayenne pepper to the soup, then season with pepper, salt, and lemon juice.
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If you like, you can add cilantro to the soup at the end and then serve. I topped my soup with pumpkin seeds, (sour) cream, and cilantro.
Nutritional Information
servings 3
- Amount per Serving
- Calories 390kcal
- % Daily Value *
- Total Fat 24g37%
- Potassium 1132.6mg33%
- Total Carbohydrate 36.6g13%
- Dietary Fiber 8.2g33%
- Sugars 17.07g
- Protein 6.37g13%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
Tip:You can store the (cooled) soup in the refrigerator for 3-4 days or freeze it for several months.
Advertisement (Affiliate): The garlic press I used can be found here.