Roasted Pumpkin Soup
Lunch • India
How to Make Roasted Pumpkin Soup (Traditional & Healthy Version)
Roasted Pumpkin Soup, known as Kaddu ka Soup in many Indian homes, is a warming, nourishing dish that brings together the natural sweetness of pumpkin with traditional Indian spices. In India, pumpkin is widely enjoyed across states, especially during the winter months or as a sattvic dish during festivals like Navratri. This version uses minimal oil and plenty of fresh vegetables, making it ideal for those seeking a wholesome, low-calorie lunch option. The soup’s golden hue and rich aroma make it not only visually appealing but also inviting for the palate. Traditionally, pumpkin is a common ingredient in Indian kitchens, featured in sabzis, halwas, and curries. Roasted Pumpkin Soup offers a modern twist, blending the creamy texture of slow-roasted kaddu with the earthy flavors of jeera, adrak (ginger), and a touch of garam masala. This recipe is perfect for a light lunch or as a starter at family gatherings, especially during monsoons and festive occasions when comfort foods are cherished. Its easy preparation and health benefits have made it a popular choice among health-conscious individuals across India.
Ingredients(for 1 medium bowl per person)
- 2 cups (cubed) Pumpkin (Kaddu) (red pumpkin, peeled and deseeded)
- 1 small Onion (finely chopped (pyaaz))
- 2 Garlic cloves (lehsun, minced)
- 1 inch Ginger (adrak, chopped)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Black pepper (freshly crushed (kali mirch))
- 1 tsp Olive oil or mustard oil (sarson ka tel for Indian flavor)
- to taste Salt (sendha namak for vrat)
- 1/2 cup Low-fat milk or coconut milk (doodh or nariyal doodh for vegan) - optional
- 1 tbsp Fresh coriander leaves (hara dhania, chopped, for garnish) - optional
Instructions
- 1
Preheat your oven or tandoor to 200°C. Arrange the cubed pumpkin on a baking tray, drizzle with olive or mustard oil, and sprinkle a pinch of salt. Roast for 15 minutes until tender and slightly browned.
15 minutes
Roasting intensifies the pumpkin’s natural sweetness and reduces water content for a creamier soup.
- 2
In a heavy-bottomed kadhai, heat a few drops of oil. Add cumin seeds; when they splutter, add chopped onion, ginger, and garlic. Sauté till onions turn translucent.
5 minutes
Sauté on medium flame to avoid burning the spices and aromatics.
- 3
Add the roasted pumpkin to the kadhai. Mix well and cook for 2-3 minutes, allowing the flavors to combine.
3 minutes
Stir occasionally to prevent sticking and to blend the spices with the pumpkin.
- 4
Add 1.5 cups water and bring the mixture to a boil. Simmer for 5 minutes, then switch off the flame.
7 minutes
Use vegetable stock instead of water for extra flavor, if desired.
Why This Dish is Healthy
This Roasted Pumpkin Soup is a healthy choice because it is low in calories, high in fiber, and packed with vitamins and antioxidants. The recipe uses fresh, whole ingredients and avoids heavy cream or butter, making it suitable for weight watchers and those monitoring heart health. The inclusion of Indian spices adds flavor without extra calories, supporting a balanced and nutritious diet.
Pumpkin is rich in dietary fiber, vitamin A (beta-carotene), vitamin C, and several B vitamins, making this soup a powerhouse for immunity and eye health. Low in calories and fat, it supports healthy digestion and weight management. The addition of ginger, garlic, and cumin boosts metabolism and has anti-inflammatory properties. Using minimal oil and low-fat milk keeps the fat content in check, while the soup remains filling and satisfying.
Pro Tips
- 💡Tip 1: Use red pumpkin for best sweetness and color.
- 💡Tip 2: Roasting brings out the natural sugars in kaddu, making the soup naturally sweet without added sugar.
- 💡Tip 3: For an extra creamy soup, blend with a few soaked cashews.
Storage & Serving
Store leftover soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water or milk if it thickens.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
