Print

1-Pot Spicy Pumpkin Tomato Soup Recipe

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4 from 2 reviews

This vibrant 1-Pot Spicy Pumpkin Tomato Soup blends the earthiness of pumpkin with the bold flavors of tomatoes and warming spices like cumin, coriander, and cayenne. Creamy coconut milk adds richness while fresh ginger and garlic create a fragrant base. Perfect for a quick, comforting meal that can be enjoyed chunky or smooth, garnished with cilantro and toasted cashews, and served alongside vegan naan or grilled cheese.

Ingredients

Base Ingredients

  • 1 Tbsp olive, coconut, or avocado oil (if avoiding oil, substitute with water)
  • 1 medium-large white or yellow onion, finely diced (about 2 cups or 300 g)
  • 2 cloves garlic, minced
  • 1 ½ - 2 Tbsp minced fresh ginger (adjust to taste)

Spices

  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 - 3/4 tsp ground cayenne pepper (start with lesser amount)
  • 1/4 tsp ground allspice (optional but recommended)

Soup Components

  • 1 (15-oz.) can crushed or diced tomatoes
  • 1 (15-oz.) can pumpkin purée
  • 1 (14-oz.) can light or full-fat coconut milk
  • 1 cup water or vegetable broth
  • 1 tsp sea salt (start with 3/4 tsp if using vegetable broth, plus more to taste)
  • 3/4 tsp ground black pepper

Garnishes & Serving Suggestions

  • Freshly chopped cilantro
  • Chopped roasted cashews or toasted raw cashews
  • Vegan naan or grilled cheese sandwiches for serving

Instructions

  1. Sauté Aromatics: Heat oil in a large pot over medium heat until hot. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes. Stir in minced garlic and ginger, followed by ground cumin, coriander, cayenne, and optional allspice. Cook, stirring frequently, until the spices are fragrant, approximately 1-2 minutes.
  2. Add Liquids and Simmer: Pour in the crushed or diced tomatoes, pumpkin purée, coconut milk, and water or vegetable broth. Season with sea salt and black pepper. Stir well to combine, then bring the mixture to a gentle simmer. Cover the pot, reduce heat to low, and let it simmer for around 20 minutes to allow flavors to meld and deepen.
  3. Blend the Soup (Optional): Decide your preferred texture—leave the soup chunky as is, use an immersion blender for a mostly smooth consistency, or transfer portions to a heat-safe blender to puree completely until creamy. Blending is especially recommended if using diced tomatoes, to ensure a balanced and cohesive flavor.
  4. Serve and Garnish: Ladle the soup into bowls and garnish with freshly chopped cilantro and toasted cashews. Serve warm accompanied by vegan naan or grilled cheese sandwiches for a complete meal.
  5. Storage: Store any leftovers in a sealed container in the refrigerator for 3-4 days or freeze for up to 1 month. Reheat gently before serving.

Notes

  • You can substitute oil with water if avoiding fats or oil for a lighter version.
  • Adjust ginger and cayenne amounts according to your spice tolerance; start with lower amounts if unsure.
  • Using vegetable broth instead of water adds more depth but reduce salt to start, as broth can be salty.
  • Blending the soup yields a smoother texture and more unified flavor, especially if using diced rather than crushed tomatoes.
  • This soup freezes well; thaw completely and reheat gently on the stovetop.
  • Garnishes like fresh cilantro and cashews add texture and brightness but can be omitted for allergies.

Find it online: https://glowcooks.com/1-pot-spicy-pumpkin-tomato-soup-recipe/