Indian Style Pumpkin Soup for Weight Loss

Ingredients

• 2.5 ml (½ tsp)oil
• 2bay leaves
• 2.5 cm (1 inch)cinnamon stick
• ½ tspcumin seeds
• ½ tsppeppercorns
• 1.25 cm (½ inch)ginger, chopped
• ½onion, sliced
• 225 g (1½ cups), choppedpumpkin
• ⅛ tspturmeric
• ¼ tsp, crushedajwain
• 1 litrewater or vegetable stock
• 5–6cashews
• 7–8almonds
• ¼ tspsalt
• Optional; to tastecream
• Optional; to tastesesame seeds, for garnish
• Optional; to tastecoriander, for garnish

Instructions

1. 1

   Sauté aromatics

   Heat the oil over a high heat. Add the bay leaves, cinnamon, cumin seeds, peppercorns, ginger and onion, and sauté for 1 minute.

2. 2

   Fry pumpkin

   Add the pumpkin, turmeric and crushed ajwain. Fry for 1 minute.

3. 3

   Simmer soup

   Pour in the water or vegetable stock and add the cashews and almonds. Cover and cook for 10 minutes.

4. 4

   Blend and strain

   Take out the whole spices, then blend the soup until smooth and strain it.

5. 5

   Season soup

   Add the salt and bring the soup to a boil once. Skim off any foam if needed.

6. 6

   Garnish and serve

   Add the optional garnishes and serve the soup hot.

What is Indian-style pumpkin soup?

Pumpkin soup is made in many forms around the world; this version draws on Indian spices and aromatics rather than relying on cream for flavour. Bay leaves, cinnamon, cumin, peppercorns, ginger and ajwain season the pumpkin as it cooks.

Cashews and almonds are blended into the soup, adding body and a softly nutty taste. Straining after blending gives it a particularly smooth texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 90 calories, 3g protein, 12g carbs, 4g fat.

Pumpkin provides most of the carbohydrates, while the cashews, almonds and small amount of oil contribute much of the fat; the nuts also provide some protein. For a more balanced meal, serve the soup with a protein-rich accompaniment such as lentils or yoghurt, if suitable.

Build flavour with whole spices

Whole spices: start by heating them with the ginger and onion in the oil for the specified minute. This brief sauté begins to release their fragrance before the pumpkin and liquid go in.

Ajwain: crush the seeds before adding them with the turmeric and pumpkin. Its flavour is distinctive, so keep to the measured amount for a balanced result.

Choose and prepare the pumpkin

Pumpkin pieces: cut them into similar-sized chunks so they cook evenly during the covered simmer. The recipe does not specify a pumpkin variety, so use one suitable for cooking rather than a decorative pumpkin.

Nuts: the cashews and almonds cook in the liquid alongside the pumpkin, then give the blended soup extra body. Check that the almonds are suitable for your blender and strain the soup as directed.

Blend for a smooth finish

Remove the whole spices before blending; leaving in the bay leaves and cinnamon can make the flavour overpowering and the texture unpleasant. Blend the cooked ingredients until smooth, then strain to catch any remaining fibrous pieces.

If using a jug blender, allow hot liquid to vent safely according to the appliance instructions. Work in batches if needed rather than filling the jug too high.

Check the seasoning and texture

Salt: stir it in after straining, then bring the soup to a boil once. If you used stock rather than water, taste before adding extra salt, as the stock may already be seasoned.

Consistency: straining makes the soup finer but may leave it thinner. The recipe does not give a reduction time, so serve it as prepared rather than boiling it down for longer.

Serve it hot

Finish with cream, sesame seeds or coriander if you like; all are optional. Add only the garnishes you want, since the soup is also served simply.

For a more substantial meal, pair a bowl with bread or a savoury side. For a lighter starter, serve a smaller portion before a main course.

Recipe notes & tips

• Slice the onion and chop the pumpkin before heating the oil so the short sauté does not run on.
• Keep the whole spices in the pot while the pumpkin simmers so they can flavour the liquid.
• Remove the bay leaves and cinnamon before blending.
• Use a fine sieve for a silkier texture after blending.
• Taste the soup after adding salt, especially if you chose vegetable stock.
• Add optional garnishes just before serving.

Variations

• Extra ginger: add a little more chopped ginger for a sharper aromatic note.
• Creamy finish: stir in cream to taste before serving.
• Sesame garnish: scatter sesame seeds over each bowl for a little crunch.
• Fresh coriander: finish with coriander for a fresh herbal contrast.
• Stock option: use vegetable stock instead of water for a more savoury base.

Common mistakes to avoid

• Leaving in the whole spices: remove the bay leaves and cinnamon before blending.
• Skipping the strain: strain the blended soup for the smooth finish described in the method.
• Over-salting: taste first if using stock, then add only the stated salt as needed.
• Uneven pumpkin pieces: cut them to a similar size so they cook evenly.
• Blending a full, sealed jug: follow your blender's instructions for hot liquids and blend in batches if necessary.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, stirring occasionally; add a little water if it has thickened.

Frequently asked questions