This Pumpkin and Tofu Soup is a comforting and hearty dish that's perfect for chilly days. The roasted pumpkin and garlic add a rich depth of flavor, while the silken tofu provides a creamy texture without the need for dairy. It's an easy recipe to prepare and makes for a satisfying meal. Whether you're looking for a healthy option or simply love pumpkin, this soup is sure to please.
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Ingredients
butternut pumpkin600g- garlic2clove
- cinnamon1/4tsp
- onion1
- vegetable stock1L
- cumin1/2tsp
- nutmeg1/2tsp
- silken tofu300g
- extra virgin olive oil2tbsp
- Salt and pepper to taste
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Nutrition (per serving)
Calories
167.6kcal (8.38%)
Protein
7.3g (14.56%)
Carbs
17.2g (6.27%)
Sugars
4.2g (8.3%)
Healthy Fat
8.0g
Unhealthy Fat
1.4g
% Daily Value based on a 2000 calorie diet
How to make Pumpkin and Tofu Soup
- Step 1
Preheat oven to 180°C.
- Step 2
Place pumpkin and garlic cloves on a baking tray, drizzle with olive oil, and sprinkle cinnamon.
- Step 3
Roast pumpkin and garlic for 25 minutes or until pumpkin is cooked through.
- Step 4
In a large soup pot, cook onion until slightly soft with nutmeg, cumin, salt, and pepper.
- Step 5
Add roasted pumpkin and vegetable stock to the pot and bring to a boil. Lower to a gentle simmer and cook for 20 minutes.
- Step 6
Peel garlic and add to the soup. Add tofu and stir through.
- Step 7
Use a stick blender to puree the soup until smooth.
- Step 8
Serve with cream and fresh herbs.
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Nutrition (per serving)
Nutrition (per serving)
Calories
167.6kcal (8.38%)
Protein
7.3g (14.56%)
Carbs
17.2g (6.27%)
Sugars
4.2g (8.3%)
Healthy Fat
8.0g
Unhealthy Fat
1.4g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For extra flavor, you can roast the pumpkin with additional spices like paprika or chili flakes.
If you prefer a chunkier soup, blend only half of the mixture and leave the rest as is.
Serve with crusty bread or croutons for added texture.
FAQS
Can I use a different type of pumpkin?
Yes, you can use any type of pumpkin or squash that you prefer. Butternut pumpkin works well due to its natural sweetness and creamy texture.
Can I substitute silken tofu?
If you don't have silken tofu, you can use coconut cream or cashew cream for a similar creamy texture.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave.
Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. Freeze for up to 3 months.
What herbs pair well with this soup?
Fresh parsley, coriander, or thyme are great options to garnish this soup.
Joel Feren
(@joelferen)
I’m a Dietitian, recipe developer, and food lover who believes good nutrition should be simple, satisfying, and full of flavour. With a background in biomedical science and a passion for creating recipes that are both nourishing and delicious, I love showing that healthy eating doesn’t mean missing out. My goal is to inspire people to feel confident in the kitchen and enjoy the kind of food that brings people together.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia