Nothing says comfort quite like a warm bowl of pumpkin soup, especially when it’s made with fresh, flavorful ingredients like butternut pumpkin, coconut cream, and the rich, nutty flavor of roasted garlic. This recipe is perfect for cozy evenings, holiday dinners, or when you’re simply craving something creamy and delicious. With a hint of Italian herbs and a dollop of coconut cream, this pumpkin soup is a beautiful blend of savory and sweet, and pairs perfectly with buttered French toast.
Why You’ll Love This Recipe
- Air-fried roasted garlic gives the soup an extra layer of flavor without the hassle.
- Coconut cream adds a smooth, rich texture that balances the natural sweetness of the pumpkin.
- It’s a simple, wholesome dish that’s perfect for fall or winter.
- It’s dairy-free and vegan-friendly, but you can easily adjust it to your taste.
Ingredients You’ll Need
- 500g butternut pumpkin, peeled and diced
- 1 large onion, diced
- 1/2 cup coconut cream (can substitute with heavy cream for non-vegans)
- handful of garlic cloves (for roasting)
- Italian herb mix (for seasoning the roasted garlic)
- Olive oil (for sautéing)
- Salt and pepper, to taste
- French bread, buttered and toasted for serving
Step-by-Step Instructio
1. Prepare the Roasted Garlic in the Air Fryer
Roasted garlic adds a deep, nutty flavor that brings the whole soup together. Here’s a quick way to roast it in the air fryer:
Tip: Roasting garlic in the air fryer is a quick, hands-off method that gives you that perfect golden-brown, caramelized flavor. The garlic will become soft and almost buttery, adding a rich depth to your soup.
2. Cook the Pumpkin and Onion
In a large pot, heat a tablespoon of olive oil over medium heat.
- Add the diced onion and sauté until it becomes translucent and fragrant.
- Toss in the peeled and diced butternut pumpkin and stir.
- Add enough water or vegetable broth to the pot to cover the pumpkin. Bring it to a boil, then lower the heat and simmer until the pumpkin is completely soft (about 15-20 minutes).
Tip: The smaller you dice the pumpkin, the quicker it will cook. Butternut pumpkin is ideal for soups because it has a naturally sweet flavor that becomes even more pronounced when cooked down.
3. Blend the Soup to Perfection
Once the pumpkin is soft, add the roasted garlic (with the skins removed) and coconut cream to the pot.
- Using a hand blender, blend the mixture until it becomes creamy and smooth.
- If you like your soup thinner, you can add more water or broth to adjust the consistency.
- Season with salt and pepper to taste.
Tip: If you don’t have a hand blender, you can transfer the soup in batches to a regular blender. Just be careful with the hot liquid—let the soup cool slightly before blending.
4. Serve and Enjoy
- Ladle the soup into bowls and garnish with a drizzle of extra coconut cream or a sprinkle of pumpkin seeds for a bit of texture.
- Serve alongside buttered French toast, which is perfect for dipping into the creamy soup.
Tip: French bread with a good crust gives you that perfect contrast to the smooth, velvety texture of the soup.
Tips for Making the Best Pumpkin Soup
- Roast the pumpkin: If you have extra time, you can roast the butternut pumpkin in the oven for a deeper caramelized flavor. Simply toss the diced pumpkin with olive oil and roast at 180°C (350°F) for 25-30 minutes before adding it to the soup.
- Coconut cream alternatives: If you’re not a fan of coconut, feel free to use heavy cream or a splash of almond milk for a lighter, non-dairy option.
- Add more veggies: You can easily bulk up this soup by adding carrots, sweet potatoes, or even a handful of spinach for extra nutrition.
Yes! This pumpkin soup is perfect for meal prep. It keeps well in the fridge for up to 3 days. Just reheat it gently on the stove. You can also freeze it for up to 2 months; just make sure to store it in an airtight container.
Can I use canned pumpkin instead of fresh butternut pumpkin?
Absolutely! Canned pumpkin works well for this recipe. Just make sure to use pure pumpkin puree, not pumpkin pie filling. You’ll need about 2 cups of canned pumpkin.
How can I make this soup spicier?
If you like a little heat, add a pinch of cayenne pepper or a sprinkle of chili flakes when sautéing the onions, or add some fresh ginger for a warming kick.
Nutritional Information (Per Serving)
- Calories: 180
- Fat: 10g (mainly from the coconut cream and olive oil)
- Carbohydrates: 25g
- Protein: 3g
- Fiber: 4g
- Vitamin A: 300% of your daily value!
Final Thoughts
This Pumpkin Soup with Coconut Cream and Roasted Garlic is not just a bowl of comfort, but a wholesome, flavorful meal that you’ll want to make again and again. Whether you’re enjoying it for lunch, dinner, or as a starter for a holiday meal, it’s a versatile recipe that’s easy to make but full of flavor.
If you try this recipe, I’d love to hear how it turned out for you! Don’t forget to share your creation with me on social media by tagging
#PumpkinSoupSooodlish.
Pumpkin Soup
Ingredients
- 500 g butternut pumpkin skin off
- 100 g Garlic cloves with skin
