Spicy Pumpkin Soup with Pumpkin Seeds and Mint

Updated: Oct 15, 2020

Spicy Pumpkin Soup with Pumpkin Seeds and Mint
General Information
  • Soups & Stews
  • Spicy
  • 23 minutes
  • Vegan
  • Gluten-Free
  • 4 servings


  • Pumpkin
  • Garlic
  • Onion
  • Chili Pepper
    Chili Pepper
  • Black Pepper
    Black Pepper
  • Olive Oil
    Olive Oil
  • Salt
  • Water
  • 2 pounds of Pumpkin (peeled, cubed and some roasted seeds for garnish)
  • 1 Garlic (clove, minced)
  • 1 Onion (chopped)
  • 1/4 teaspoon of Chili Pepper (crushed flakes)
  • Black Pepper (to taste)
  • 1 tablespoon of Olive Oil
  • Salt (to taste)
  • 4 cups of Water (or vegetable stock)
  • Spearmint (for garnish)


This recipe wonderfully balances pumpkin's mellow flavors with the spiciness of red chili peppers. This orange, fiber-rich vegetable contains a richness of antioxidant and anti-inflammatory compounds, capable of strengthening the heart. The spicy flakes of red chili pepper also contain heart-promoting compounds as well as those helpful in lowering bad cholesterol and supporting eye health. Spearmint adds a refreshing touch to this delicious soup and a handful of digestion-friendly nutrients.

  1. Sauté the onions and garlic in a pot over medium heat until soft.(3 minutes)
  2. Add the pumpkin and spices and mix to coat.(1 minute)
  3. Pour in the water or veggie stock and bring to a boil.(5 minutes)
  4. Lower the heat to medium-low and simmer until soft.(10 minutes)
  5. Take off the stove and blend 3/4 of the soup in a blender.(3 minutes)
  6. Return the blended soup to the pot and mix well to incorporate.(1 minute)
  7. Serve right away, garnished with roasted pumpkin seeds and fresh mint. Enjoy!