| 1 tbsp | Coconut Oil | |
| ¼ cup | Onions, white or yellow, raw, chopped | |
| 2 (ea. 0.11 oz) | Garlic, raw | |
| 1 tbsp | Ginger, peeled, raw | |
| 1 tsp | Thyme, fresh leaves | |
| ½ tsp | Cayenne Pepper, ground | |
| 8⅔ cups | Pumpkin, raw | |
| 1½ cups | Vegetable broth, stock | |
| 1⅔ cups 1 tsp | Coconut Milk, canned | |
| ¼ tsp | Salt, Kosher salt, table salt | |
| ¼ tsp | Pepper, black, ground | |
| For garnishing | ||
|---|---|---|
| ½ tsp | Thyme, fresh leaves | |
| 3½ tsp | Pumpkin Seeds, dried, whole | |
| 63.19 oz | altogether (view nutrition facts) | |
Preparation
- Serving size:9 oz (calculated)Notes: 250 g (8.8 oz), a bit over a cup of soup
- Optionally heat the vegetable stock to cut down on total cooking time.
- In a pot large enough to hold the pumpkin, saute the chopped onions in the coconut oil over medium heat, about 3 minutes.
- Add the minced garlic and grated ginger and stir until fragrant, about 30 seconds.
- Add the thyme and cayenne pepper. If you want a milder soup, reduce the amount of cayenne or omit it entirely. You can always add more when seasoning to taste in the end.
- Roughly chop the pumpkin. We used a Hokkaido pumpkin, which has an edible skin.
- Add the vegetable stock, coconut milk and chopped pumpkin and bring to a boil. You can also use coconut cream to get an extra creamy soup.
- Once boiling, turn down the heat and let simmer until the pumpkin is soft, about 10 minutes.
- Blend with an immersion blender until smooth. Alternatively, transfer to a blender or food processor and blend until smooth.
- Season to taste with salt, pepper and cayenne pepper.
- Enjoy topped with a bit of fresh thyme and 1/2 teaspoon of pumpkin seeds per serving.
- You can store the soup in an airtight container for 5 days in the fridge or up to 6 months in the freezer. For best results, thaw overnight. Reheat in the microwave or on the stovetop.
Meal Prep Tip
- Calorie count177 kcal
- % of calories by macros
Fat 67.8 % 120 kcal 14.4 g Net Carbs 24.3 % 43 kcal 11.5 g Dietary Fiber 1.1 % 2 kcal 1 g Protein 6.8 % 12 kcal 3.2 g - Approx. WW SmartPoints™7.3
- Cholesterol 0 mg
- Sodium 233.1 mg
- Fat 14.4 g
- Saturated Fat 12.1 g
- Trans Fat 0 g
- Carbohydrates 12.5 g
- Dietary Fiber 1 g
- Total Sugars 5 g
- Added Sugar 0 g
- Sugar alcohols 0 g
- Protein 3.2 g
- Calcium 46.1 mg
- Iron 3.2 mg
- Magnesium 52.3 mg
- Potassium 645.5 mg
- Zinc 0.9 mg
- Vitamin A (Retinol Equivalents) 617.9 mcg
- Vitamin B12 0 mcg
- Vitamin C 14.7 mg
- Folate 32.7 mcg
- Folic Acid 0 mcg