The Washington Post

Creamy Tomato Pumpkin Soup

Creamy Tomato Pumpkin Soup 4.000

Tom McCorkle for The Washington Post; food styling by Gina Nistico for The Washington Post

Nourish Oct 7, 2021

In this velvety tomato soup, pumpkin puree, coconut milk, cinnamon, nutmeg and ginger provide layers of dynamic, warming flavor that ring of Caribbean cuisine. Taking advantage of canned pumpkin makes it a completely pantry-friendly recipe.

Active time: 20 mins; Total time: 35 mins

Storage Notes: Leftover soup can be refrigerated for up to 4 days.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings; makes 5 generous cups

  • 1 tablespoon neutral oil, such as canola, grapeseed or safflower
  • 1 small-to-medium onion (about 5 ounces), diced
  • 2 cloves garlic, minced or finely grated
  • 2 teaspoons finely grated fresh ginger
  • 2 cups low-sodium vegetable or chicken broth
  • One (15-ounce) can no-salt-added diced tomatoes with their juices
  • 1 cup pumpkin puree
  • 1/2 teaspoon table salt or fine sea salt
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/2 cup plus 2 teaspoons light coconut milk, divided
  • 2 teaspoons honey or maple syrup
  • Freshly ground black pepper (optional)


In a medium pot over medium heat, heat the oil until shimmering. Add the onion and cook, stirring occasionally, until softened, about 3 minutes. Stir in the garlic and ginger and cook until aromatic, 30 seconds.

Add the broth, tomatoes, pumpkin, salt, cinnamon and allspice and bring to a boil. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the flavors have melded, about 15 minutes. Stir in 1/2 cup of the coconut milk and the honey, and remove from the heat. Using an immersion blender, puree until smooth. (Alternatively, let cool slightly and puree in batches in a regular blender.) Divide among 4 bowls, garnish with a drizzle of coconut milk and pepper, if using. Serve hot.

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Recipe Source

From cookbook author and registered nutritionist Ellie Krieger.

Tested by Olga Massov.

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Nutritional Facts

Calories per serving (1 1/4 cup): 117

% Daily Values*

Total Fat: 6g 9%

Saturated Fat: 3g 15%

Cholesterol: 0mg 0%

Sodium: 368mg 15%

Total Carbohydrates: 15g 5%

Dietary Fiber: 3g 12%

Sugar: 7g

Protein: 2g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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