Fall is in the air 🍂🍁. And with it are coming blue skies, beautiful fall foliage, crisp, clear air, and cozy nights. Cozy nights also call for cozy dinners – so we are bringing back all the fall flavors and beautiful fall produce. Think root veggies, warming spices, and “heartier” meals. I have one of these “heartier” meals for you today – a delicious fall harvest pumpkin soup.
The beauty about fall harvest soups is that they are totally versatile and you can probably add or subtract veggies based on what you have in the fridge. This one combines delicious Hokkaido pumpkin with celery, onion, chopped tomatoes, and beans. For most of these fall soup recipes the spice mix then becomes the “holy grail” to deliciousness. Here, we are using warming spices, such as ground cumin, turmeric, curry, garlic, and a little bit of cayenne. Yum!!
I swear, I have been making this fall soup on repeat for the last couple of weeks and it is so cozy and delicious! It is also extremely easy to make and basically cooks itself.
Why is this Fall Harvest Pumpkin Soup good for you?
Pumpkin
Pumpkins are a winter squash that is part of the same family as melons and courgettes. They are technically classified as a fruit, as they contain seeds. Irrespective of the classification, you can use them both in savory and sweet dishes (see also “Similar Recipes on the Blog”) and is packed with a ton of nutrients. Originally from North America, they are now largely grown around the world. Pumpkins are high in fiber, but also contain abundant amounts of vitamin A, K, E, C, as well as copper, magnesium, iron, and potassium. Vitamin A comes in its precursor forms beta and alpha carotene.
Vitamin A and C are excellent supporters of your immune system. Vitamin A may also support the intestinal lining of your gut, which further strengthens your gut health. Vitamin A is also awesome for your eye health. It helps with preventing the degeneration of your eyes, particularly when aging. In addition, it supports your retina to absorb light, which helps to keep your eye-sight sharp. Vitamin C and E are excellent for your skin health. Vitamin C supports the production of collagen, which is important for the structure of your skin. Both vitamins also act as antioxidants in your body, which further protects you from oxidative stress (and thereby protects the skin). Last but not least, pumpkin is also great for your heart health. The potassium, especially, has been shown to reduce blood pressure. So – pumpkin up – buttercup 🎃.
How can I adjust this Fall Harvest Pumpkin Soup recipe to my dietary requirements?
This recipe is vegetarian, gluten-free, nut-free, and vegan. Due to the beans used in this recipe, it is, sadly, not paleo-friendly.
Similar Recipes on the Blog
There are so many amazing pumpkin recipes on the blog 😍. From sweet to savory – be sure to also check out the following:
- Red Thai Curry Pumpkin Soup
- Chewy Pumpkin Spice Chocolate Chip Cookies
- Baked Spiced Pumpkin
- Pumpkin Spice Smoothie
- Gluten-free Pumpkin Pie
- If you want to make it yourself – Pumpkin Puree
And there you have it for this week 🤗. I hope you will add this Fall Harvest Pumpkin Soup to your roster of fall soups and enjoy it as much in your household as we do over here. As always, please let me know what you think of the recipe by either commenting below and/or rating the recipe. I love hearing from you!! Happy soup-making 🥰!
Fall Harvest Pumpkin Soup
Course: MainCuisine: AmericanDifficulty: Easy6
servings20
minutes20
minutesThis Fall Harvest Pumpkin Soup makes the most of the delicious fall season. Cuddle up in front of a fire and enjoy!
Ingredients
- For the soup
2 tbsp 2 olive oil
1 1 vegetable onion
6 6 stalks celery
1 small 1 hokkaido pumpkin
2 cans 2 (800 ml) chopped tomatoes
800 ml 800 water
1 can 1 (400 gr.) kidney beans — see notes for details*
1 can 1 (400 gr.) chickpeas — see notes for details*
1/2 1/2 a lemon, juiced
- For the spice mix
3 tsp 3 cumin powder
1 tsp 1 curry powder
1.5 tsp 1.5 salt
1 tsp 1 garlic powder
1/2 tsp 1/2 turmeric
1/4 tsp 1/4 cayenne
How to
- For the soup
- Prep the veggies by peeling the onion and dice it finely. Wash and cut the celery stalks. Wash and de-seed the pumpkin. There is no need to peel it. Chop into bite-sized pieces
- In a large pot, heat the olive oil to medium-high heat and add the diced onion. Fry off until translucent. Add the celery stalks and continue to fry for ca. 2 minutes. Add the pumpkin and stir. Add all the spices from the spice mix to the pot and stir. Let them draw flavor for ca. 2 minutes, whilst continuing to stir
- Add the chopped tomatoes and water. Drain the kidney beans and chickpeas and stir through. Bring the soup to a boil and then reduce to simmer until the pumpkin is soft. Add the lemon juice and stir through. Serve hot with either a little bit of lime on top or some yogurt. Enjoy!!
Notes
- * you can also use other beans – feel free to use whatever you have on hand.
