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Healthy Indian-Style Pumpkin Soup

A warm, light and nutritious Indian pumpkin soup — easy to cook, beginner-friendly and perfect for a healthy diet.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Soup, starter
Cuisine: Healthy, Indian
Calories: 90
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 400 grams Pumpkin (peeled and cubed)
  • 1 Medium onion (chopped)
  • 2 cloves Garlic (crushed)
  • 1 tbsp Olive oil or light vegetable oil
  • 1/2 tsp Salt (adjust to taste)
  • 1/4 tsp Black pepper (crushed)
  • 3 cups Water (or light vegetable broth)
  • 2 tbsp Low-fat milk or yogurt (optional, for creaminess) Use yogurt for lower fat

Equipment

  • Kadai or deep pan

Method
 

  1. Wash, peel and cube the pumpkin into medium-sized pieces.
  2. Heat oil in a kadai or deep pan over medium heat. Add chopped onion and sauté till it turns soft and translucent (about 2–3 minutes).
  3. Add crushed garlic and sauté for another minute till you get a light aroma.
  4. Add cubed pumpkin, salt and crushed black pepper. Mix well and sauté for 1–2 minutes.
  5. Pour in 3 cups water (or light vegetable broth), stir, cover with lid and bring to a boil. Then reduce heat and simmer for 15 minutes or until pumpkin is soft.
  6. Once pumpkin is fully cooked, turn off the heat and allow to cool slightly. Transfer the mixture to a blender and blend until smooth. Return to pan.
  7. If you like creamier soup, stir in low-fat milk or yogurt and heat gently (do not let it boil). Adjust salt and pepper if needed.
  8. Ladle soup into bowls and serve hot. You may garnish with a sprinkle of black pepper or a few fresh coriander leaves.

Notes

This Indian-style pumpkin soup is light and filling without heavy cream. Using yogurt instead of cream reduces fat but keeps creaminess. Great for winters and as a healthy starter or snack.