Creamy tomato pumpkin soup

Ellie Krieger

THE WASHINGTON POST – With all the fuss over pumpkin spice, it’s easy to forget that the orange squash is a nutritious vegetable that can also lean savoury.

Pumpkin can be used just like any other winter squash, cut into wedges or cubes and roasted, or simmered for side dishes salads and soups. Just don’t bother cooking that big carving pumpkin. I learned the hard way, when I was just out of college, that the flesh of that variety is bland, watery and fibrous.

Instead, get the smaller kind labelled “sugar” or “pie” pumpkin, which cooks up creamy and dense with a delicate sweetness. Those qualities are brought into play in this velvety tomato soup, adding a dynamic layer of interest to a pot that’s brimming with warming flavors. While you can certainly use fresh-cooked, pureed pumpkin to make it, taking advantage of canned pumpkin works, too, and it makes the soup a completely pantry-friendly recipe.

First, a trio of aromatics – onion, garlic and ginger – are sauteed in a little oil. Then, broth (chicken or vegetable), canned diced tomatoes and pumpkin puree are added to the pot, along with ground cinnamon and allspice, and are simmered until their flavours come together and the soup thickens a bit.

Finally, a touch of honey and a splash coconut milk are added and everything is pureed until luxuriously smooth. The cinnamon and allspice coax out the sweet undertones of the tomatoes and squash and add a warm cosiness to the pot, while the coconut milk brings a rich layer of creaminess.

Together with the ginger and garlic, the seasonings give the soup Caribbean flair, where, by the way, a variety of pumpkin (Calabaza) is commonly used in savoury dishes.

Creamy tomato pumpkin soup. PHOTO: THE WASHINGTON POST


Active time: 20 minutes

Total time: 35 minutes

Four servings

In this velvety tomato soup, pumpkin puree, coconut milk, cinnamon, nutmeg and ginger provide layers of dynamic, warming flavour that ring of Caribbean cuisine. Taking advantage of canned pumpkin makes it a completely pantry-friendly recipe.


One tablespoon neutral oil, such as canola, grapeseed or safflower

One small-to-medium onion (about five ounces), diced

Two cloves garlic, minced or finely grated

Two teaspoons finely grated fresh ginger

Two cups low-sodium vegetable or chicken broth

One (15-ounce) can no-salt-added diced tomatoes with their juices

One cup pumpkin puree

Half teaspoon table salt or fine sea salt

Quarter teaspoon ground cinnamon

Quarter teaspoon ground allspice

Half cup plus two teaspoons light coconut milk, divided

Two teaspoons honey or maple syrup

Freshly ground black pepper (optional)


In a medium pot over medium heat, heat the oil until shimmering. Add the onion and cook, stirring occasionally, until softened, about three minutes. Stir in the garlic and ginger and cook until aromatic, 30 seconds.

Add the broth, tomatoes, pumpkin, salt, cinnamon and allspice and bring to a boil.

Reduce the heat to low and simmer, uncovered, stirring occasionally, until the flavours have melded, about 15 minutes. Stir in half cup of the coconut milk and the honey, and remove from the heat.

Using an immersion blender, puree until smooth. (Alternatively, let cool slightly and puree in batches in a regular blender). Divide among four bowls, garnish with a drizzle of coconut milk and pepper, if using.

Serve hot.

Nutrition information per serving (One and a quarter cup), based on four | Calories: 117; Total Fat: 6g; Saturated Fat: 3g; Cholesterol: 0mg; Sodium: 368mg; Carbohydrates: 15g; Dietary Fibre: 3g; Sugar: 7g; Protein: 2g