Pumpkin & Quinoa Recipe – Authentic Indian Spiced Soup

Last Updated on 2 months by Neha Deshmukh

Pumpkin & Quinoa Recipe – Authentic Indian Spiced Soup

Hey everyone! I’m so excited to share this incredibly comforting and flavorful Pumpkin & Quinoa Soup with you. It’s a little bit different from your typical pumpkin soup – the quinoa adds a lovely texture and a boost of protein, and the Indian spices… well, they just take it to another level! I first made this during a particularly chilly autumn, and it’s been a family favorite ever since. It’s surprisingly easy to make, and perfect for a cozy weeknight dinner.

Why You’ll Love This Recipe

This soup is a hug in a bowl! It’s warm, subtly sweet, and packed with goodness. Beyond the amazing taste, it’s also wonderfully healthy, naturally gluten-free, and easily adaptable to vegan diets. Plus, the unique blend of spices makes it a really interesting and satisfying meal. It’s a fantastic way to enjoy seasonal pumpkin and sneak in some extra nutrients.

Ingredients

Here’s what you’ll need to create this delicious soup:

• ?? cup quinoa
• 1 teaspoon fennel seeds
• Salt to taste
• 500 gram pumpkin (about 2 cups cubed)
• 1 medium onion, chopped
• 4-5 garlic cloves, minced
• 2 bay leaves
• 1 cinnamon stick
• ?? cup coconut milk (full-fat recommended!)
• 1 teaspoon cumin powder
• Pepper to taste
• 2 tbsp butter
• 1 tsp oil

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Quinoa: Types and Nutritional Benefits

Quinoa is a powerhouse of protein and fiber. I usually use white quinoa for this recipe, but red or black quinoa work beautifully too – they’ll just give the soup a slightly different color. Remember to always rinse quinoa thoroughly under cold water to remove the natural saponins, which can cause a bitter taste.

Fennel Seeds: Regional Variations & Flavor Profile

Fennel seeds add a lovely anise-like flavor. In some parts of India, they’re used extensively in lentil dishes and vegetable preparations. Lightly toasting them really brings out their aroma.

Pumpkin: Choosing the Right Variety for Soup

For the best flavor and texture, I recommend using a sugar pumpkin or kabocha squash. These varieties are sweeter and less stringy than the larger carving pumpkins. But honestly, any pumpkin will work in a pinch!

Spices: The Role of Cinnamon & Bay Leaves in Indian Cuisine

Cinnamon and bay leaves are staples in Indian cooking. They add warmth and depth of flavor. Don’t skip them – they really make a difference! The bay leaves infuse a subtle fragrance, while the cinnamon adds a touch of sweetness.

Coconut Milk: Full-Fat vs. Light & Their Impact on Flavor

Full-fat coconut milk will give you the richest, creamiest soup. Light coconut milk works too, but the flavor won’t be quite as intense. I always reach for full-fat for this recipe, but it’s totally up to you!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, rinse the quinoa really well under cold water. Set aside.
2. In a medium pot, heat the oil and butter over medium heat. Add the fennel seeds and quinoa. Toast for 2-3 minutes, stirring constantly, until the quinoa is lightly golden and the fennel seeds are fragrant. Be careful not to burn them!
3. Add the bay leaves and cinnamon stick to the pot. Sauté for about a minute, letting the spices release their aroma.
4. Now, add the chopped onion and minced garlic. Sauté until the onion is softened and translucent, about 5-7 minutes.
5. Add the cubed pumpkin and cumin powder. Season with salt and pepper. Cook for another 5 minutes, stirring occasionally.
6. Pour in enough water to cover the pumpkin (about 4-5 cups). Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the pumpkin is very tender.
7. Remove the bay leaves and cinnamon stick. Carefully transfer the soup to a blender (or use an immersion blender) and blend until smooth.
8. Stir in the coconut milk and heat through. Don’t boil!
9. Serve hot, topped with the toasted quinoa.

Expert Tips

• Don’t overcrowd the pot when toasting the quinoa – work in batches if necessary.
• If you don’t have a blender, you can mash the pumpkin with a potato masher for a chunkier soup.
• Taste and adjust the seasoning as needed. Everyone’s palate is different!

Variations

• Vegan Adaptation: Simply substitute the butter with an equal amount of oil.
• Gluten-Free Confirmation: This recipe is naturally gluten-free! Just double-check the labels on your spices to be sure.
• Spice Level Adjustment: For a milder soup, reduce the cumin powder to ½ teaspoon. For a spicier kick, add a pinch of cayenne pepper or a finely chopped green chili.
• Festival Adaptation (Navratri/Diwali – Fasting Friendly?): During fasting periods, you can skip the quinoa and use sabudana (tapioca pearls) instead.

Serving Suggestions

This soup is wonderful on its own, but it also pairs beautifully with a side of warm naan or roti. A dollop of plain yogurt or a sprinkle of fresh cilantro adds a lovely finishing touch. My kids love it with a side of toasted bread for dipping!

Storage Instructions

Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. It also freezes well – just thaw overnight in the refrigerator before reheating.

FAQs

Is this soup suitable for a weight-loss diet?

Absolutely! It’s low in calories and packed with fiber, which will help you feel full and satisfied.

Can I use a different type of squash instead of pumpkin?

Yes, butternut squash or acorn squash would be delicious substitutes.

How can I make this soup ahead of time?

You can make the soup up to 2 days in advance. Store it in the refrigerator and reheat gently before serving. Add the toasted quinoa just before serving to keep it crunchy.

What is the best way to toast the quinoa for optimal crunch?

Keep a close eye on it and stir frequently! You want it to be lightly golden, not burnt.

Can I adjust the consistency of the soup?

Definitely! If you prefer a thinner soup, add more water or coconut milk. If you like it thicker, blend for longer or add a tablespoon of cornstarch mixed with a little water.

Enjoy! I really hope you love this Pumpkin & Quinoa Soup as much as my family does. Let me know what you think in the comments below!