Comforting, healthy and delightfully easy, this Pumpkin and Split Pea Soup is perfect for the cooler months.
Disclosure – I only recommend products that I love and use myself and all opinions expressed on this post are my own. This post may contain affiliate links, meaning if you click the link and make a purchase I may receive a small commission, at no additional cost to you.
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|Why you’ll love this recipe||Why is this recipe healthy||Recipe FAQ & Tips |
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|The best pumpkin soup toppings||Similar Soup Recipes||Recipe |
Have you ever felt hungry after eating soup?
We’ve all been there. But luckily, this Moroccan Spiced Pumpkin and Split Pea Soup is filled with plenty of nourishing ingredients that will boost your immune system and keep you feeling fuller for longer.
This easy recipe has been in my repertoire for over 10 years and I am so excited to share it with you. When I was 21 I worked in a small kitchen for a local whole-food cafe in Melbourne. This spiced pumpkin soup was on their menu and I quickly learned how to prepare the recipe from scratch.
While I have fond memories of working in the cafe, it’s not for this reason that this recipe is so meaningful to me. I love this recipe because it’s one of my grandma‘s favourite dishes. Every week I would walk to her apartment with a Tupperware container filled to the brim containing this pumpkin and split pea soup. She loved it and so I adored preparing it for her.
Is there a better way to express your love by preparing someone you adore a hearty meal that is as nourishing for their body as it is for the soul? I don’t think so.
I’m sure you will love this recipe as much as my grandma does. 🙂
Where do I even begin? Aside from being completely delicious, you will love this recipe because it’s:
EASY – prepared in one pot with minimal supervision the soup is great to prepare as a mid-week meal.
COMFORTING – there is nothing more comforting than a bowl of warm pumpkin soup on a chilly winters day. Warming from the cinnamon and ginger spices, this soup will warm you from the inside out.
- DAIRY-FREE – Unlike many soup recipes, this pumpkin soup is prepared without cream making it naturally dairy-free and vegan.
- HEALTHY – The soup is filled with ingredients that are thought to boost the immune system and help compact colds during the flu season.
- FREEZABLE – easily freezable, this recipe is perfect to cook in batches for weekly meal plan prep and defrost when needed.
- FILLING – High in fibre and protein, the split peas in this pumpkin soup recipe will keep you feeling satisfied and full longer.
- WITHOUT STOCK – The use of Moroccan spices such as cumin, ginger, and cinnamon transform this recipe into a powerhouse of flavour. So much so, that this pumpkin soup requires no stock.
Years ago I discovered a cookbook called Medicinal Cookery, written by Dale Pinnock. The book lists specific ingredients and provides several recipes that support various systems of the body, such as the digestive, cardiovascular, immune etc.
Whenever I’m sick, I turn to the delicious “Flu-Fighting” pumpkin soup recipe that’s outlined in the cookbook. Although the recipe is completely different (it’s more Asian inspired with shiitake mushrooms) my Spiced Pumpkin Soup recipe still contains many of the beneficial ingredients that boost your immune system during the cooler months.
Some of my favourite ingredients are:
- BUTTERNUT PUMPKIN – Butternut Pumpkin contains several compounds such as beta carotene, a plant source of Vitamin A and effective anti-inflammatory properties, and cucurbitacin. Found in the stringy flesh that holds the seeds, cucurbitacin is thought to contain various antiviral and anti-parasitic properties. Together these compounds support the body and the immune system when you have either a cold or flu.
- GINGER & GARLIC – Both ginger and garlic are loaded with nutrients and medicinal properties. They contain powerful anti-inflammatory, antiviral and antioxidant effects, known to lower blood sugar and interrupt and reduce the impact of inflammation.
- CAYENNE PEPPER – Apart from the natural pain-killing properties, cayenne pepper is thought to reduce hunger, boost the metabolism and thin out mucous making it easier to remove congestion from stuffy noses.
- YELLOW SPLIT PEAS – A part of the pulse family, yellow split peas are high in fibre, found to reduce cholesterol levels and aid with digestive disorders, and be a great source of protein keeping you feeling fuller for longer.
The best pumpkin is dependent on personal taste.
Some varieties have softer or fibrous flesh and can create a more watery soup. For a more silky and creamy pumpkin soup, I suggest trying either a Butternut Pumpkin or Queensland Blue.
My personal favourite pumpkin is the Butternut variety due to its dense texture and subtle sweetness. If you’re unsure, ask your local greengrocer or experiment with what you have available. After all,
all pumpkin soup is delicious!
We’ve all been there, we’ve spent AGES cooking only to have a soup too watery. Although this recipe will naturally thicken on its own, luckily there are a few simple tips to make it thicker.
– Blend half of the soup with a blender or stick blender, add it back to the soup and cook for an additional 5 – 10 minutes; or
– In a separate bowl, stir through a ladle of soup with 2 teaspoons of cornflour until it’s well combined and smooth. Return the flour mixture to the soup, and cook on a medium heat for approximately 5 – 10 minutes. The soup should thicken during this time.
It is important to mix the flour in a separate bowl because if the flour is added directly to the soup, it will create clumps of flour which will be unpleasant to eat.
If you have a gluten intolerance, it’s best to practice caution to ensure the ingredients of any recipe align with your dietary requirements.
Pumpkin soup is traditionally prepared with ingredients that do not contain gluten, some restaurant or store-purchased soups can be thickened using wheat flour or contain other additives that do.
If you aren’t preparing the recipe yourself, remember to check with the cook, read the product list or enquire with the manufacturer to ensure the ingredients align with your dietary requirements. Otherwise, enjoy and happy eating. 🙂
While this recipe is perfect on its own, to jazz it up a little, try some of my favourite pumpkin soup garnishes.
- GARLIC CROUTONS create an extra garlicky kick, which is the best accompaniment to any soup or salad.
To Prepare – Cube a few slices of day-old bread, combine with 1 minced garlic clove, a drizzle of extra virgin olive oil and a sprinkle of your favourite dried herb (I love rosemary or oregano). Toast in a frying pan or under the grill for around 3 minutes until golden brown.
- A DOLLOP OF CREAM OR NATURAL YOGHURT is the perfect overt detail to any soup or stew.
To Prepare – Approximately 1 tbsp of cream or natural yoghurt, circles through the soup using a toothpick or skewer.
- A DUSTING OF HARD CHEESE, HERBS OR NUTS creates texture and another element of flavour without the added calories.
For pumpkin soup, my favourite is parmesan, rosemary, thyme or oregano with a sprinkle of toasted pumpkin seeds (pepitas), chia seeds or hemp seeds.
- FRIED SAGE instantly transforms any meal into an elegant dish worth savouring. This is my “go-to” when I’m entertaining friends and family.
To Prepare – In a small skillet, heat extra virgin olive oil. Add a few leaves of washed sage and fry for approximately 5 seconds until crisp. Carefully remove and transfer to a paper towel to cool, sprinkling with a generous pinch of course sea salt.
If you adore this recipe, you will LOVE these other soup recipes just as much.
|Creamy Broccoli Soup with Avocado||Carrot & Ginger Soup with Coconut Milk||Vegetable Curry Soup with Rice Noodles|
Comforting Spiced Pumpkin and Split Pea Soup
- 1 tbsp extra virgin olive oil
- ½ brown onion diced
- 3 cloves of garlic minced
- 1 ½ cumin seeds
- ½ tsp cayenne pepper (optional)
- 3 cm piece of ginger peeled and grated
- 2 medium-sized carrots peeled and coursely chopped
- 1 medium-sized butternut pumpkin (approx 1.5kg) peeled, seeded and cubed
- ⅓ cup yellow split peas
- 1 cinnamon stick
- ½ tsp sea salt
- water or reduced salt homemade vegetable stock
- In a Crock-Pot or Medium-Sized Saucepan, heat the extra virgin olive oil. Cook the brown onion, garlic for approximately 3 minutes until the onion is transparent.
- Add the cumin seeds, cayenne pepper and ginger to the pot. Cook for 1 minute until fragrant.
- Include the carrots, butternut pumpkin and yellow split peas in the pot and stir the vegetables so are well coated with the spices.
- Add the cinnamon stick, salt and enough water to lightly cover the vegetables. Bring to the boil, then simmer for approximately 50 minutes until the split peas are tender.
- Set aside to cool. Carefully remove the cinnamon stick. Blend in batches until the soup is smooth.
- Serve among bowls and top with your favourite garnish. Bon Appétit! 🙂
Now I want to hear from you –
I would love to hear in the comments below, what’s your favourite soup topping? 🙂