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!

  • 29 Apr 2025
  • Cook time 35 min
  • Prep time 35 min
  • 1 Servings
  • 6 Ingredients

Pumpkin and capsicum soup

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:

2 tsp olive oil
9g
1/2 onion
54g
2 cups pumpkin
240g
1 red pepper
80g
1 can canned tomatoes
400g
1 cup chicken gravy
200g

Instructions:

1. Prepare the Ingredients:
- Dice the 1/2 onion.
- Peel and dice the pumpkin into small cubes.
- Dice the red pepper.
2. Sauté the Vegetables:
- 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.
3. Cook the Pumpkin and Red Pepper:
- Add the diced pumpkin and red pepper to the pot.
- Stir occasionally and cook for about 10 minutes, allowing the vegetables to soften.
4. Add the Tomatoes and Chicken Broth:
- Pour in the canned tomatoes (including their juice) and the chicken broth.
- Stir to combine all the ingredients.
5. Simmer the Soup:
- 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.
6. Blend the Soup:
- 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.
7. Season to Taste:
- Taste the soup and season with salt and pepper as needed.
8. Serve:
- 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 Size980 grams
Energy
Calories 260kcal13%
Protein
Protein 8g5%
Carbohydrates
Carbohydrates 50g14%
Fiber 12g31%
Sugar 24g24%
Fat
Fat 16g19%
Saturated 2.87g10%
Cholesterol 10mg-
Vitamins
Vitamin A 1230ug137%
Choline 60mg11%
Vitamin B1 2.54mg211%
Vitamin B2 0.67mg52%
Vitamin B3 6mg36%
Vitamin B6 0.94mg55%
Vitamin B9 120ug30%
Vitamin B12 0.00ug0%
Vitamin C 180mg199%
Vitamin E 6mg43%
Vitamin K 18ug15%
Minerals
Calcium, Ca 220mg17%
Copper, Cu 0.58mg65%
Iron, Fe 4.88mg44%
Magnesium, Mg 90mg21%
Phosphorus, P 250mg20%
Potassium, K 1930mg57%
Selenium, Se 4.40ug8%
Sodium, Na 1240mg83%
Zinc, Zn 1.72mg16%
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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