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Pumpkin + Orange Soup

26 October 2012

Pumpkin + Orange Soup


After a VERY long hiatus from this blog – mostly due to a renewed focus on my thesis and a sudden move across the world – I’m back with a series of recipes perfect for chilly autumn days and nights. Although I’ve not exactly experienced a ‘chill’ since moving to Southern California two months ago, I’m not letting unseasonably warm weather stop me from my leaping into pumpkin season with enthusiasm!

I went pumpkin-CRAZY last October, making Pumpkin Spice Donettes, Pumpkin Pie, and multiple batches of uber-delicious Pumpkin Bread. Although pumpkin baked goods are still very much on my agenda, I’ve decided to go the savory route for my first pumpkin dish of the season. This recipe for Pumpkin + Orange Soup – courtesy of the Autumn 2012 issue of Woman & Home: Feel Good Food – is a new culinary hit in our household. Although I had my doubts about the combination of pumpkin, sweet potatoes and orange in a savory vegetable broth, I was  pleasantly surprised with the unique seasonal flavour of this soup. It’s easy, it’s vegan, and best of all, it’s PUMPKIN!! Buon appetito!



Serves: 4


3 tbsp olive oil

1 small onion, peeled + chopped

1 lb 2 oz fresh pumpkin, peeled, de-seeded + chopped

14 oz fresh sweet potatoes, peeled + chopped

Zest and juice of 2 fresh oranges

2 garlic cloves, peeled + sliced

1 tsp ground coriander

850 ml hot vegetable stock

2 oz pumpkin seeds

Pinch of sea salt

Cream, to serve (optional)

4 sprigs fresh coriander, to garnish (optional)


1.  Heat 2 tablespoons oil in a large saucepan and cook the onion gently for 5 minutes, until softened.

2.  Add the pumpkin, sweet potatoes, orange zest and juice, garlic, ground coriander and stock. Season to taste. Bring to a boil, lower temperature and simmer for 25 minutes, until vegetables are tender.

3.  Remove the saucepan from the heat and liquidize the soup with a hand-held blender until smooth.

4.  Heat the remaining oil in a frying pan. Add the pumpkin seeds and a pinch of sea salt. Fry for 2 to 3 minutes, shaking the pan, until seeds begin to pop and turn brown. Remove to a plate to cool slightly.

5.  Serve the soup in warmed bowls, sprinkled with pumpkin seeds, cream, and a sprig of fresh coriander, if desired.


Per serving: 270 calories, 14.5 grams fat (2.5 grams saturated), 30 grams carbohydrates.


One Comment leave one →
  1. Skve and Marilee permalink
    28 October 2012 11:48 am

    So happy to see that you are back to your blog. The recipe looks wonderful — I hope to try making it today — in the very autumn and very wet Pacific Northwest! Skve

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