Imagine yourself snuggled comfortably in bed, with a bowl of warm soup, watching your favourite movie. Winters are a time for soups and with those chilly winds bringing in colds and coughs, a bowl of this hot manna can keep you healthy through these cold months.

pumpklin soup
Hmmm…Soup 104

Pumpkins are loaded with vitamin A, Vitamin C, Vitamin E, Vitamin B2, iron and minerals which increase the body's immunity levels. They are considered nutrient-dense foods; one cup (245 grams) of cooked pumpkin counts under 50 calories, has 94 % water and is still packed with the required nutrients. 

Pumpkin cooks very quickly; you can make a big batch, puree and freeze the bags for those lazy Sundays. 

Ingredients: (serves 04)

  • Pumpkin, peeled and diced– 500 gms
  • One small onion, cubed
  • Garlic – a few pods
  • Almond/coconut milk – ¼ cup
  • Pepper – 01 tsp.
  • Salt to taste
  • Roasted pumpkin seeds – 02 tbsp.


Cook the pumpkin along with garlic and onion with just about enough water to submerge them. Once tender, cool them a little. With a hand blender, puree the pumpkin in the same water they are cooked. Put the soup back on the stove and bring it to a boil.  Take off the stove, and mix in the milk, salt and pepper. Pour into soup bowls, sprinkle the roasted pumpkin seeds and serve hot.

Alternatively, if you love the smoky flavour, cut the pumpkin into chunks along with their skin, drizzle olive oil, sprinkle a little salt and bake them for 15-18 minutes. Cool, scoop out the flesh and use it to make the soup.

This mild and flavourful soup can be enjoyed with warm, toasted wholegrain bread to make it an evening meal.


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Mohan Malla

Mohan Malla

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