Home › Recipes › Pumpkin and ginger soup with toasted pumpkin seedsPumpkin and ginger soup with toasted pumpkin seeds Pumpkin and ginger soup with toasted pumpkin seeds: creamy, spiced and filling, with Hokkaido squash, coconut milk, ginger and garlic.
At a glance Serves 4 Prep time: 10 min Cooking time: 25 min Total time: 35 min Calories: 220 kcal per serving Protein: 4 g Fat: 12 g Carbs: 24 g Ingredients 1 Hokkaido squash (about 800g) 1 onion 2 cloves of garlic 3 cm fresh ginger root 500 ml homemade vegetable stock (no yeast extract) 200 ml coconut milk 2 tbsp olive oil 3 tbsp pumpkin seeds ½ tsp grated nutmeg 1 pinch of salt 1 pinch of pepper Method You’ll need: frying pan · saucepan · stick blender · chopping board · knife · ladle
Wash the Hokkaido squash, halve it, scoop out the seeds and cut into rough chunks. With Hokkaido, you can eat the skin too. Heat the olive oil in a large pan and briefly sweat the onion, garlic and ginger until fragrant. Add the squash, fry briefly and pour in the vegetable stock. Simmer, covered, until the squash is very soft. Toast the pumpkin seeds in a dry frying pan until they start to pop and smell aromatic. Set aside. Add the coconut milk to the soup and blend everything until smooth. Season to taste with nutmeg, salt and pepper. Ladle into bowls and serve with the toasted pumpkin seeds and a little coconut milk. Good to know This soup is simple, warm and pleasantly spiced. It tastes creamy without being heavy and suits the cooler months well.
Swaps Pumpkin seeds → chopped walnuts (more omega-3 fatty acids); Hokkaido → butternut squash (milder flavour, similar fibre content).
Cooking tips Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.
Allergens The recipe is naturally gluten-free. Coconut milk and pumpkin seeds may matter for sensitive people, ginger and garlic are often better in mild amounts for children, and during pregnancy the usual cooking amounts are no concern.
Dairy-free recipes
