Thai Style Pumpkin Soup
A vibrant Thai-inspired pumpkin soup with rich flavors of peanut, ginger, and mango nectar, perfect for comforting and flavorful meals suitable for any season.
Ingredients
- 2 16 oz cans fat free low sodium chicken broth ⓘ
- 1 15 oz can pumpkin ⓘ
- 1 12 oz can mango nectar or fresh mango, chopped
- 1/4 cup reduced fat chunky peanut butter ⓘ
- 2 tablespoons rice vinegar ⓘ
- 1 1/2 tablespoons minced green onion ⓘ
- 1 teaspoon grated peeled fresh ginger ⓘ
- 1/2 teaspoon orange rind ⓘ
- 1/4 teaspoon crushed red pepper ⓘ
- 1 garlic clove, crushed
- chopped fresh cilantro ⓘ
Instructions
- Combine the pumpkin, chicken broth, and mango nectar in a large Dutch oven and bring to a boil.
- Cover, reduce heat, and simmer for 10 minutes.
- Combine 1 cup of the pumpkin mixture and peanut butter in a blender or food processor; process until smooth.
- Return the blended mixture to the pan.
- Stir in vinegar, green onion, ginger, orange rind, red pepper, and garlic.
- Cook for 3 minutes or until thoroughly heated.
- Ladle into soup bowls and sprinkle with chopped fresh cilantro.
Tips & Substitutions
For a creamier texture, consider adding a splash of coconut milk. If you prefer a bit of sweetness, substitute the mango nectar with a ripe banana or a touch of honey. Adjust the red pepper flakes to control the spiciness. Fresh ginger can be replaced with ground ginger if needed, using about 1/4 teaspoon.
Serving Suggestions
Serve this Thai Style Pumpkin Soup warm, garnished with fresh cilantro for an aromatic touch. It pairs beautifully with crusty bread or a crisp salad. For a complete meal, consider serving alongside grilled chicken or shrimp, or with a side of Rizzi Aspro, Greek Rice for a delightful combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm on the stovetop over medium heat, stirring occasionally, or microwave in short intervals until heated through. You can add a splash of broth or water if the soup thickens too much during storage.
Nutrition & Diet Analysis (per serving)
Each serving of Thai Style Pumpkin Soup contains roughly 173 calories, with 7g protein, 11g carbohydrates, and 13g fat. It is an excellent source of vitamin C (22% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 601mg per serving (26% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegan?
Yes, you can easily make this soup vegan by substituting the chicken broth with vegetable broth and using a nut butter that is free from animal products. Ensure the mango nectar is also free of any non-vegan ingredients.
How can I adjust the soup's thickness?
If you prefer a thicker soup, blend more of the pumpkin mixture with the peanut butter. Alternatively, you can add a cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon water) to the boiling soup and stir until thickened.
What can I use instead of peanut butter?
If you have a nut allergy or prefer not to use peanut butter, almond butter or sunflower seed butter are excellent alternatives. They will provide a similar creamy texture and flavor profile while keeping the soup delicious.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).