If you’re looking for a comforting, nutrient-rich soup with a twist of sustainability, this Pumpkin Soup with Skins recipe is just the thing! By keeping the skins on your pumpkin and sweet potato, you not only reduce waste but also enhance the soup’s flavor and nutrition. Here’s how to create this vibrant and healthful dish.
Why Keep the Skins?
Pumpkin and sweet potato skins are packed with fiber, vitamins, and antioxidants. Keeping the skins on:
- Saves time: No peeling required.
- Reduces waste: Utilizes the whole vegetable.
- Boosts nutrition: Adds extra fiber and nutrients like beta-carotene.
- Deepens flavor: Imparts a more robust, earthy taste to your soup.
Ingredients
- 1 medium fles pompoen (or similar pumpkin), seeds removed, chopped with skin on
- 2 medium carrots, chopped
- 1 medium sweet potato, scrubbed and chopped with skin on
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1-2 tbsp olive oil or your favorite cooking fat
- 4 cups vegetable stock (or chicken broth for a richer flavor)
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp ground cinnamon (optional, for a warming twist)
- Salt and freshly ground black pepper to taste
- 1/2 cup coconut milk (optional, for creaminess)
- Fresh herbs (like parsley or cilantro) for garnish
Instructions
- Prep Your Ingredients: Thoroughly wash the pumpkin and sweet potato skins. Chop all vegetables into roughly equal-sized pieces for even cooking.
- Sauté Aromatics: Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant and translucent.
- Add Vegetables: Toss in the pumpkin, sweet potato, and carrots. Stir to coat the vegetables in the oil and sauté for about 5 minutes.
- Spices & Stock: Sprinkle in the cumin, turmeric, and cinnamon (if using). Stir well, then pour in the vegetable stock. Bring to a boil, reduce to a simmer, and cover. Cook for 20-25 minutes or until the vegetables are tender.
- Blend the Soup: Using an immersion blender, blend the soup until smooth and creamy. Alternatively, transfer the soup to a countertop blender in batches. For a chunkier texture, blend only part of the soup.
- Finish with Coconut Milk: If using, stir in the coconut milk for added creaminess and richness.
- Season & Serve: Adjust seasoning with salt and pepper to taste. Ladle the soup into bowls, garnish with fresh herbs, and enjoy!
Serving Suggestions
- Pair this soup with crusty whole-grain bread or a simple side salad for a complete meal.
- Top with roasted pumpkin seeds or a drizzle of olive oil for added texture and flavor.
Tips for Success
- Choose the Right Pumpkin: Fles pompoen is ideal for its soft, edible skin and natural sweetness. Other varieties with tender skins, like butternut squash, work well too.
- Customize the Spices: Feel free to experiment with spices like ginger or smoked paprika for a unique flavor profile.
- Batch Cooking: This soup freezes beautifully. Store leftovers in glass containers (allowing space for expansion) and reheat as needed.
By embracing the simplicity and sustainability of cooking with the skins, this pumpkin soup not only warms your body but also aligns with a mindful, waste-reducing kitchen philosophy. Whether you’re hosting friends or savoring a quiet meal at home, this wholesome recipe is sure to delight. Enjoy!
And though it’s an autumn recipe, I eat this all year round. Who’s with me? More soup inspiration here!
Join the Vibe!
I’m Tani — writer, educator, and someone who has spent fifteen years learning to read her own body like a map. Based in Amsterdam, I navigate the crossroads of EMF awareness, post-viral healing, and nervous system regulation. Not from theory — from lived experience. This space exists for the ones who feel things deeply, who sense what others miss, and who are done being told it’s all in their head. If that’s you — come find your people. Follow me on Instagram @tanistates, tag me when something here lands, and let’s build something real together. Your story might just be the one someone else needed to hear.