Pumpkin and capsicum soup
Warm up with a hearty Pumpkin and Capsicum Soup! This easy recipe combines pumpkin, red pepper, canned tomatoes, and chicken gravy for a cozy, flavorful meal. Perfect for a nutritious and delicious autumnal dish. Ready in just minutes!
- 17 Mar 2025
- Cook time 35 min
- Prep time 35 min
- 1 Servings
- 6 Ingredients
Pumpkin and capsicum soup is a delicious and warming dish perfect for any season. This recipe combines the natural sweetness of pumpkin with the smoky flavor of red peppers, enhanced by the richness of tomatoes and chicken gravy. It's easy to make and packed with nutrients, making it a great option for a comforting meal.
Ingredients:
Instructions:
- Dice the 1/2 onion.
- Peel and dice the pumpkin into small cubes.
- Dice the red pepper.
- Heat 2 teaspoons of olive oil in a large pot over medium heat.
- Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
- Add the diced pumpkin and red pepper to the pot.
- Stir occasionally and cook for about 10 minutes, allowing the vegetables to soften.
- Pour in the canned tomatoes (including their juice) and the chicken broth.
- Stir to combine all the ingredients.
- Bring the soup to a boil, then reduce the heat to low.
- Cover the pot and let it simmer for about 20-25 minutes, or until the pumpkin is tender and fully cooked.
- Once the vegetables are tender, remove the pot from heat.
- Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until you achieve a smooth consistency. Be cautious with the hot liquid.
- Taste the soup and season with salt and pepper as needed.
- Ladle the soup into bowls.
- Optionally, garnish with a drizzle of olive oil, some fresh herbs, pumpkin seeds or a dollop of yogurt or sour cream.
Tips:
- For a smoother texture, use an immersion blender to puree the soup after it's cooked.
- To add more depth of flavor, roast the pumpkin and red pepper before adding them to the soup.
- If you prefer a vegetarian version, substitute chicken gravy with vegetable broth.
- Garnish the soup with fresh herbs like parsley or cilantro to add a touch of freshness.
- For a creamy version, stir in a splash of coconut milk or cream just before serving.
This pumpkin and capsicum soup is not only nutritious but also bursting with rich, hearty flavors. It's perfect for a cozy night in or as a starter for a larger meal. Enjoy it with a slice of crusty bread or on its own, and savor the blend of autumnal tastes in every spoonful.
| Nutrition Facts | |
|---|---|
| Serving Size | 980 grams |
| Energy | |
| Calories 260kcal | 13% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 12g | 31% |
| Sugar 24g | 24% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.87g | 10% |
| Cholesterol 10mg | - |
| Vitamins | |
| Vitamin A 1230ug | 137% |
| Choline 60mg | 11% |
| Vitamin B1 2.54mg | 211% |
| Vitamin B2 0.67mg | 52% |
| Vitamin B3 6mg | 36% |
| Vitamin B6 0.94mg | 55% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 180mg | 199% |
| Vitamin E 6mg | 43% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.58mg | 65% |
| Iron, Fe 4.88mg | 44% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 1930mg | 57% |
| Selenium, Se 4.40ug | 8% |
| Sodium, Na 1240mg | 83% |
| Zinc, Zn 1.72mg | 16% |
| Water | |
| Water 900g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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