A cozy fall pumpkin soup made with roasted garlic, warm spices, chickpeas, and coconut milk. Dairy-free, freezer-friendly, and hearty enough for dinner.
Ingredients
- 3 tbsp oil
- 2 onions (roughly chopped)
- 1 tsp ginger (freshly grated)
- 1 head of roasted garlic
- 7 cups pumpkin (baked and mashed fresh pumpkin or canned pure pumpkin puree)
- 5 cups chicken bone broth
- 2 tsp cumin
- 1 tsp turmeric
- 4 tsp coriander
- 2 tsp chili powder optional
- 2 tbsp parsley
- 1 cup coconut milk
- 1 can chickpeas (15.5 oz)
- 1 can corn (15 oz)
- salt and pepper to taste.
Instructions
- Roast your garlic head first. To do this, cut the top off, wrap it in foil, drizzle it with olive oil, and bake it at 400 degrees for 30 minutes. When done, remove the garlic from the oven and foil, and let it cool until easy to handle.
- While the garlic is cooling, add oil to a large, deep pan and place it over medium heat. When it's warm, add in the chopped onions. Saute the onions for about 10-12 minutes, stirring occasionally.
- Add in the roasted garlic by squeezing the garlic pods out of the skin, and stir it into the onions. (You don't have to worry about cutting these up, as we will use an immersion blender to get everything smooth towards the end.)
- Peel and chop the ginger, then add it in and stir well.
- Then add in the pumpkin, bone broth, cumin, coriander, turmeric, chili powder (if using), and stir well. Cover and let simmer for about 7 minutes or so.
- Uncover, add in the coconut milk, and stir. Take off the stovetop.
- Using an immersion blender (or you could add soup to a food processor/blender) blend until it is creamy and smooth.
- Then, rinse and drain the chickpeas and add them to the Roasted Garlic Pumpkin Soup.
- Rinse and drain corn and add it to the Roasted Garlic Pumpkin Soup too.
Notes
The quantities I have listed make enough soup to last my daughter and me five nights – perfect for meal prepping in these cooler months.
Tips for the Best Fall Pumpkin Soup
- Make it vegan. Swap the chicken bone broth for vegetable broth — the flavor holds up just as well.
- Adjust the heat. The chili powder is optional; leave it out for a milder soup or add extra if you like more kick.
- Freeze it in portions. This soup freezes well for up to 3 months — portion it into single servings for easy weeknight reheats.
- Skip the blender step if you like texture. For a chunkier, stew-like soup, mash the pumpkin roughly with a spoon instead of blending it until smooth.
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Nutrition
Serving: 1g | Calories: 212kcal | Carbohydrates: 23g | Protein: 10g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Sodium: 184mg | Potassium: 541mg | Fiber: 6g | Sugar: 5g | Vitamin A: 7221IU | Vitamin C: 13mg | Calcium: 51mg | Iron: 3mg
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