This Pumpkin Quinoa Soup is a simple, nourishing meal built from whole-food ingredients. Combining pumpkin purée, quinoa, and coconut milk, it offers a balance of fiber, plant-based protein, and healthy fats—ideal for supporting steady energy throughout the day.
Pumpkin is naturally high in beta-carotene (a precursor to vitamin A), which plays a role in immune function and eye health. It’s also a good source of potassium and fiber. Quinoa adds complete protein and minerals like magnesium and iron, while coconut milk contributes a creamy texture and satiating fats. The blend of garlic, onion, and warming spices enhances both flavor and potential anti-inflammatory benefits. A topping of toasted pumpkin seeds brings added texture, zinc, and additional protein.
This recipe is easy to prepare in bulk, stores well, and makes a practical choice for anyone looking to include more nutrient-dense, plant-based meals in their routine.
Recipe
How to Prepare
In a large Dutch oven or heavy pot, heat 2 tbsp olive oil over medium heat. Add onion, garlic, and ½ tsp salt. Cook for 8-10 minutes until the onion is translucent.
While the onion cooks, boil quinoa according to package instructions. Add pumpkin purée, cinnamon, red pepper flakes, and black pepper to the pot. Stir well.
Pour in vegetable stock, bring to a boil, then reduce to a simmer. Cook for 15 minutes.
Stir in coconut milk. Remove from heat and let cool slightly.
Blend soup using an immersion blender then return to the pot and stir in cooked quinoa and reheat gently.
Ladle into bowls, top with pumpkin seeds, and serve.
Serving suggestion: toasted pumpkin seeds.
