Pumpkin Quinoa Soup

There’s something deeply grounding about a bowl of pumpkin soup — warm, velvety, gently spiced, and instantly comforting. This Pumpkin Quinoa Soup takes that classic cosy feeling and turns it into a truly nourishing, complete meal. It’s the kind of soup that feels like a hug on a cold day, yet still light enough to leave you energised rather than heavy.

What makes this soup special is the addition of quinoa. Instead of being just a starter or side, this becomes a satisfying, protein-rich bowl that can stand on its own. The pumpkin provides natural sweetness and creaminess, the coconut milk adds richness, and the subtle spices bring warmth without overpowering the dish. Finished with toasted pumpkin seeds, every spoonful has depth, texture, and balance.

This is a perfect recipe for batch cooking, meal prep, or slow weekends when you want something wholesome bubbling on the stove. It fits beautifully into a plant-based lifestyle, supports stable energy levels, and is gentle on digestion — ideal for busy weeks, colder months, or anytime you want comfort food that still feels nourishing.

Benefits of Each Ingredient

Pumpkin
Pumpkin is rich in fibre and beta-carotene, supporting digestion, immune health, and skin health. Its natural sweetness allows the soup to feel indulgent without needing added sugar, while its smooth texture creates a creamy base without heavy dairy.

Quinoa
Quinoa is a complete plant protein, meaning it contains all essential amino acids. It helps keep you full, supports muscle repair, and adds substance to the soup, turning it into a balanced, satisfying meal.

Onion
Onions provide a savoury foundation and natural sweetness when cooked. They’re rich in antioxidants and compounds that support heart health and gut health.

Garlic
Garlic supports immune function and has natural anti-inflammatory and antimicrobial properties. It deepens the flavour of the soup and pairs beautifully with pumpkin.

Cinnamon
Cinnamon adds warmth and subtle sweetness while helping regulate blood sugar levels. Just a small amount enhances the pumpkin’s flavour without making the soup taste sweet.

Red Pepper Flakes
A pinch of heat balances the creaminess and supports circulation and metabolism. This can easily be adjusted or omitted depending on preference.

Vegetable Stock
Stock adds depth and savouriness while keeping the soup light and well-balanced.

Coconut Milk
Full-fat coconut milk provides creaminess, healthy fats, and a luxurious mouthfeel. It helps with satiety and makes the soup feel indulgent and comforting.

Pumpkin Seeds
Pumpkin seeds add crunch, protein, zinc, and healthy fats. They provide texture contrast and a nutritional boost as a topping.