Vegan pumpkin and ginger soup with coconut milk

Vegan pumpkin and ginger soup with coconut milk: a creamy recipe with Hokkaido squash, ginger, garlic and turmeric – easy, warming and great for every day.

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: 26 g

Ingredients

• 1 Hokkaido squash
• 1 onion
• 2 cloves of garlic
• 1 piece of ginger (about 2 cm)
• 200 ml coconut milk
• 500 ml homemade vegetable stock (no yeast extract)
• 1 tbsp coconut oil
• 1 tbsp pumpkin seeds
• 1 tsp turmeric
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: frying pan · saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Wash the Hokkaido squash, scoop out the seeds and cut it into cubes. Finely chop the onion, garlic and ginger.
2. Heat the coconut oil in a pan and cook the onion until soft and translucent. Add the garlic and ginger and fry briefly until everything is fragrant.
3. Add the squash and turmeric and fry briefly. Pour in the vegetable stock and simmer everything until the squash falls apart.
4. Stir in the coconut milk and blend the soup until smooth. Season with salt and pepper until it tastes rounded and balanced.
5. Toast the pumpkin seeds briefly in a dry frying pan until fragrant and just starting to pop.
6. Ladle the soup into bowls and serve with a little coconut milk and the toasted pumpkin seeds.

Good to know

This soup is easy yet special. It turns creamy, smells warm and comforting, and works just as well on grey days as for a light dinner.

Swaps

Coconut milk → cashew butter with water (a little more protein, a little less saturated fat); Hokkaido squash → butternut squash (similarly creamy, mild and sweet); pumpkin seeds → toasted hazelnuts (more vitamin E and a nuttier flavour)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

The recipe is vegan and usually gluten-free, as long as the vegetable stock is gluten-free. In the EU, coconut is classed as a fruit rather than a classic tree nut allergen, but pumpkin seeds can irritate sensitive people. For children, use less ginger; during pregnancy, normal kitchen amounts of the ingredients are generally fine.

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