Healthy roasted onion pumpkin soup is delicious creamy and easy to make recipe. It’s nourishing and tasty winter soup recipe.
This is creamy vegan glutenfree pumpkin soup.
It’s my all-time favorite recipe with pumpkin. I have given the recipe for two family members and it can be easily doubled.
This recipe was already on blog, since I was making this every now then, thought of updating with few important tips and photos on how to get perfect soup.
This is a low carb creamy vegan pumpkin soup. It’s one of the healthy roasted pumpkin soup with coconut milk.
This is easy coconut milk-based recipe, dairy free healthy creamy and spicy winter soup. It gets more depth and flavor to the soup from grilled onion, garlic and pumpkin.
Made with minimal ingredients without milk cream however coconut milk gives a subtle flavor to the soup.
Creamy roasted onion pumpkin soup which is light to tummy but is full of flavor. Here is the best creamy vegan pumpkin soup.
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- Health benefits of pumpkin
- Easy creamy and vegan soup recipe
- Let’s get into the details of roasted onion pumpkin soup.
- How to cut sweet pumpkin?
- How different is roasting and cooking pumpkin in this recipe?
- Roasting or grilling can be made in two ways
- How to grill or roast the pumpkin and onion?
- Spices used in roasted onion pumpkin soup
- How to make coconut milk at home?
- Recipe variations
- Toppings or garnish of your choice
- Can this soup be stored?
- Which oil to use in making roasted pumpkin onion soup?
- Detailed recipe of making roasted onion pumpkin soup
- Healthy roasted onion pumpkin soup
- Pavithra M Adiga
Health benefits of pumpkin
The key ingredient of this soup is sweet pumpkin. It has many health benefits. Sweet pumpkin is a good source of minerals, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol) and Riboflavin which helps in preventing degenerative damage to the eyes.
The potassium in pumpkin has a positive effect on blood pressure. So it is good option to include sweet pumpkin in your diet.
After knowing the health benefits of pumpkin, we will see how to prepare a delicious soup using this wonder vegetable.
Easy creamy and vegan soup recipe
Grilling the pumpkin is the key to get perfect balance of flavor and this is the only step which takes times otherwise this recipe is very quick.
Grilling pumpkin and onion brings out an earthy flavor to soup. The thickness of pumpkin puree and coconut milk makes this soup even more creamy.
This roasted onion pumpkin soup is
- Perfect for winter
- Easy meal prep
- Thick creamy
- Healthy comforting
- Savory hot soup
Let’s get into the details of roasted onion pumpkin soup.
This is healthy satisfying tasty Indian soup recipe. This is one of my favorite soup during winter and my family loves it. I make this during this time of the year. Every year I change a couple of ingredients.
Since this is roasted pumpkin, it adds extra flavour compared to cooked pumpkin. I have cooked both version however we like the roasted pumpkin soup.
Here is a list of ingredients that makes this roasted onion pumpkin soup.
Sweet pumpkin or sihi kumbalakai
Homemade coconut milk
Roasted cumin powder
Black pepper powder
Salt as per taste and water as required to get the consistency.
How to cut sweet pumpkin?
Sweet pumpkin is cut into two halves. Remove the inner pith and seeds. These seeds can be dried and used as fried snacks.
Next step is to chop the single units into two halves.
At this stage if you prefer to use pumpkin along with skin, then do not peel. Otherwise, you can go ahead and peel the skin of pumpkin halves and chop them into small equal sized cubes.
How different is roasting and cooking pumpkin in this recipe?
There are two ways of cooking pumpkin for any soup recipe.
In this recipe, I have grilled or roasted chopped pumpkin. This method of cooking adds extra flavor making it even more special.
The other way is to cook in a pot by closing with a lid until everything is soft to be pureed.
Roasting or grilling can be made in two ways
What if you do not have an oven in your kitchen and still want to enjoy this soup.
I have a solution for this, heat an iron skillet or dosa tawa, place the pumpkin cubes, onion and garlic pods. Roast them until they become soft slightly golden.
The other way of roasted or grilling onion and garlic is using an oven. Preheat the oven at 200°C and grill the pumpkin cubes. This gives a great depth to the sweetness of pumpkin.
In the next section lets see in detail how to roast the pumpkin pieces.
How to grill or roast the pumpkin and onion?
In this recipe I have not grilled huge pumpkin pieces, however, I have taken time to chop them and used it.
This reduces time to cook the pumpkin pieces, if they are large, it takes more time to cook.
Pumpkin and onion cubes should be of equal size. This ensures they are evenly grilled.
Do not dump the veggies on baking tray. Evenly spread pumpkin and onion cubes on baking tray.
Even spreading of veggies helps to grill them properly. Sprinkle any oil of choice on the veggies.
Sprinkling oil also helps to soften the veggies and prevents them from sticking to the baking tray.
Spices used in roasted onion pumpkin soup
In this recipe I have add roasted cumin powder and black pepper powder to spice up the soup. However, it is completely dependent one’s taste preference to add the spices.
The other spice powders that can be added to this recipe are nutmeg powder and cinnamon powder.
I have used homemade roasted cumin powder and black pepper powder (directly powdered the black pepper).
Let me give a brief method of doing these in your kitchen. Firstly, roast the cumin until they are slightly golden with great aroma, do not over fry.
Cool this and powder it. Store this powder and use it in your curries, soups and chats.
How to make coconut milk at home?
Coconut milk adds creamy texture, light and freshness to the soup.
I have used thick homemade coconut milk. This can be easily prepared in your kitchen.
Its easy to make coconut milk at home.
Let’s see how to make coconut milk. Grind together fresh white coconut gratings with one fourth the part of water. Make a fine paste of this and sieve the paste.
The sieved thick coconut milk is used in preparing curries, soups.
It is important to use only white part of the coconut gratings to prepare coconut milk.
I have added only half cup of coconut milk in this recipe. Do not add more coconut milk since the aroma of coconut will overpower the flavors.
This is a recipe everyone will love. Since this is so healthy everyone would love to have this. An easy simple healthy lunch or dinner recipe on a winter day.
Any soup recipe can be modified as per our taste. So here are few variations to this recipe.
What if you do not have roasted cumin powder, go ahead, and use plain cumin powder.
If you do not have homemade coconut milk, then store brought coconut milk is a great option.
If you want to make the soup a dairy version, you can add any dairy based cream and prepare this soup.
Toppings or garnish of your choice
Last year I had topped the soup with roasted fresh pumpkin seeds. This year it was the dried pumpkin seeds. So, there is lot of scope for developing your own toppings and flavors in this soup.
Soup can be topped with few roasted crunchy peanuts or chickpeas. You will love these toppings it gives nice crunch while you are sipping hot soup.
You can also drizzle some thick coconut cream and roasted cumin powder if you love the aroma of coconut to be prominent.
The other option is adding some roasted onion slices on top to get an extra crunch to the soup.
Can this soup be stored?
This soup can be a great meal for any winter lunch or dinner. This soup can be refrigerated for a day or two. Just before serving reheat it until it is just simmering.
However, I believe in cooking fresh all my meals and do not believe in freezing or refrigerating if not necessary. Do not repeatedly refrigerate and reheat, soup losses its health benefits.
Which oil to use in making roasted pumpkin onion soup?
Any oil of choice can be used in this recipe.
I have used olive oil, however if you cannot source olive this, you can use coconut oil. This gives nice aroma. The other option is any refined oil you can use in this recipe.
If you want to use any dairy products, then butter can also be used.
Detailed recipe of making roasted onion pumpkin soup
Here is a detailed recipe of roasted onion pumpkin soup. There are few important steps to be followed.
Preheat the oven at 200°C for 10 minutes. Evenly place the pumpkin, onion and garlic pieces on the prepared baking tray.
Grill until the pumpkin cubes are tender and edges are lightly golden. I grilled it for almost 20 to 25 minutes. Every oven behaves different, so set time may vary from oven to another.
Make sure not to over-burn the veggies. This will give burnt smell to soup which we do not prefer.
Remove the tray just when the edges of pumpkin and onion turn golden. Cool them completely.
Puree the grilled pumpkin along with onion and garlic pods. Let the puree be thick and later you can adjust the consistency with water or coconut milk while boiling.
Heat a deep thick bottomed wok, add the pureed pumpkin into this wok, next add in coconut milk, mix well.
Add roasted cumin powder, black pepper powder, salt and water as required to adjust the consistency.
Adjust the black pepper powder and salt with other seasoning if required. Add more water if you prefer thin consistency soup. We prefer a thick soup so added less water.
Boil this until simmering and switch off. Garnish with coconut milk or cream, pumpkin seeds!
Serve and enjoy this warm, creamy comforting and delicious soup.
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Healthy roasted onion pumpkin soup
- OTG – oven toaster grill
- Sweet pumpkin cubes – 1 ½ cup
- Onion – ½ cup
- Garlic pods – 3 nos
- Coconut milk – ½ cup
- Roasted cumin powder – 1 tsp
- Olive oil – 2 tbsp
- Black pepper powder – ½ tbsp
- Salt as per taste.
- Water as required
- Preheat the oven at 200°C for 10 minutes. Evenly place the pumpkin, onion and garlic pieces on the prepared baking tray.
- Grill until the pumpkin cubes are tender and edges are lightly golden. I grilled it for almost 20 to 25 minutes.
- Puree the grilled pumpkin along with onion and garlic pods. Let the puree be thick and later you can adjust the consistency with water or coconut milk while boiling.
- Heat a deep thick bottomed wok, add the pureed pumpkin into this wok, next add in coconut milk, mix well.
- Add roasted cumin powder, black pepper powder, salt and water as required to adjust the consistency. Add more water if you prefer thin consistency soup.
- Boil this until simmering and switch off. Garnish with coconut milk or cream, pumpkin seeds! Serve and enjoy this warm, creamy comforting and delicious soup.
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Pavithra M Adiga
I am a passionate foodie and food photographer with love to document easy, simple to follow, healthy vegetarian recipes in Dice n Cook.