Creamy Tomato Pumpkin Soup

1 week ago 5

Democracy Dies successful Darkness

3.8 (101)

By Ellie Krieger

In this velvety herb soup, pumpkin puree, coconut milk, cinnamon, nutmeg and ginger supply dynamic, warming flavors that ringing of Caribbean cuisine. Taking vantage of canned pumpkin makes it an wholly pantry-friendly recipe.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Ingredients

measuring cup

Servings: 4 (makes 5 generous cups)

1 tablespoonful neutral oil, specified arsenic canola, grapeseed oregon safflower
1 tiny yellowish bulb (5 ounces), diced
2 cloves garlic, minced oregon finely grated
2 teaspoons finely grated caller ginger
2 cups low-sodium rootlike oregon chickenhearted broth
One (15-ounce) tin no-salt-added diced tomatoes with their juices
1 cupful pumpkin puree
1/2 spoon good salt
1/4 spoon crushed cinnamon
1/4 spoon crushed allspice
1/2 cupful positive 2 teaspoons airy coconut milk, divided
2 teaspoons chromatic oregon maple syrup
Freshly crushed achromatic capsicum (optional)

Nutritional Facts

Per serving (1 1/4 cup)

Calories
117
Fat
6 g
Saturated Fat
3 g
Carbohydrates
15 g
Sodium
368 mg
Protein
2 g
Fiber
3 g
Sugar
7 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Tested by Olga Massov.

Published October 6, 2021

Updated March 17, 2026