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😋 2 Delicious

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Pumpkin and zucchini soup Vegan

Name: Pumpkin and zucchini soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 persons
Cuisine: World
Ingredients: 2 kilo pumpkin; 1 zucchini; 1 onion; 2 garlic cloves; about 4 cm ginger root; sunflower or other neutral oil; 1 tablespoon curry powder; pinch of chili powder; 1,5 liter vegetable stock; dash of soy sauce; pepper and salt to taste; large dash of coconut milk; handful of salty peanuts (or use cashew nuts instead)

Listen to this recipe

This pumpkin and zucchini soup is easy, vegetarian and silky smooth. A bit spicy, savory and salty because of the spices, coconut and peanuts.

Nutrition balance score

Great

9.1/10

Glycemic Index

Glycemic Load

48.45 (Low)

8.5 (Low)

Nutrition per serving

Kcal

207.03 kcal

Carbohydrates
Of which sugars

17.55 g
11.36 g

Total fat
Of which saturated fats

10.88 g
4.59 g

Proteins

8.58 g

Fiber

5.29 g

Sodium

1451.65 mg

View all nutrients

Recipe pumpkin and zucchini soup

Recipe pumpkin and zucchini soup allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Made by Véronique

Published at 2019-10-07, this recipe is for 6 persons and takes 45 minutes.

Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.

Updated at: 2026-02-28

Let's get started

Preparation time

15 minutes

Time cooking

30 minutes

Total time

45 minutes

Preparation - 15 minutes

Peel the pumpkin, remove the seeds and chop into chunks. Rinse the zucchini, remove the ends and also chop into chunks. Peel and coarsely chop the onion and garlic cloves.

Peel the ginger and finely chop or grate it.

Finishing the pumpkin and zucchini soup - 30 minutes

Heat oil in a large pan and sauté the onion, garlic and ginger for a few minutes. Add the pieces of pumpkin and zucchini and sauté them a few minutes more.

Add curry and chili powder and sauté a bit more. Pour in vegetable stock and bring to a boil. Turn down the heat and let it simmer for about 20 minutes.

The exact time depends on the size of the vegetable chunks. Use an immersion or regular blender to blend the soup until it's smooth. Season with soy sauce, pepper and salt.

Serve with a bit coconut milk and (salty) peanuts, enjoy!

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.

General

Kcal

207.03 kcal

Carbohydrates
Of which sugars

17.55 g
11.36 g

Total fat
Of which saturated fats

10.88 g
4.59 g

Proteins

8.58 g

Fiber

5.29 g

Sodium

1451.65 mg

Show vitamines & minerals

Minerals

Iron

5.31 mg

Calcium

135.67 mg

Magnesium

58.79 mg

Potassium

58.79 mg

Phosphorus

149.96 mg

Copper

0.35 mg

Zinc

1.26 mg

Iodine

0.36 µg

Selenium

0.01 µg

Vitamins

Vitamine C

57.06 mg

Vitamine D

0.00 mg

Vitamine A

0.10 mg

Vitamine B1

0.25 mg

Vitamine B2

0.26 mg

Vitamine B6

0.49 mg

Vitamine B12

0.00 µg

Folic acid

56.02 µg

Vitamine E

0.05 mg

Vitamine K

1.91 µg

Vitamine K1

0.00 µg

Handy! Scroll this table horizontally to see all nutritional values per ingredient

Amount		Ingredient	Allergens	Kcal	Carbs	Carbs of which sugars	Fat	Fat of which saturated	Protein	Fibers	Sodium	Iron	Calcium	Magnesium	Potassium	Phosphorus	Copper	Zinc	Iodine	Selenium	Vitamin C	Vitamin D	Vitamin A	Vitamin B1	Vitamin B2	Vitamin B6	Vitamin B12	Vitamin B11	Vitamin E	Vitamin K	Vitamin K1
0.33	kilo	pumpkin		66.67	10.00 g	6.67 g	0.67 g	-	3.67 g	3.33 g	6.67 mg	2.00 mg	83.33 mg	33.33 mg	433.33 mg	83.33 mg	0.27 mg	0.67 mg	-	-	46.67 mg	-	0.07 mg	0.17 mg	0.20 mg	0.37 mg	-	33.33 µg	-	-	-
0.17		zucchini		13.50	2.25 g	2.25 g	-	-	0.90 g	0.55 g	0.50 mg	1.25 mg	15.00 mg	2.50 mg	100.00 mg	10.00 mg	-	0.15 mg	-	-	7.50 mg	-	0.03 mg	0.03 mg	0.04 mg	0.08 mg	-	20.00 µg	-	-	-
0.17		onion		7.50	1.27 g	1.27 g	0.04 g	0.02 g	0.25 g	0.52 g	1.88 mg	0.10 mg	6.25 mg	2.08 mg	36.46 mg	8.75 mg	0.02 mg	0.17 mg	-	-	1.35 mg	-	-	0.01 mg	0.01 mg	0.03 mg	-	2.08 µg	-	-	-
0.33	clove	garlic		1.40	0.28 g	0.01 g	-	-	0.06 g	0.02 g	0.04 mg	0.01 mg	1.70 mg	0.20 mg	6.00 mg	1.30 mg	-	0.01 mg	0.02 µg	-	0.14 mg	-	-	-	-	-	-	0.04 µg	-	-	-
0.67	cm	ginger root		0.83	0.15 g	-	0.01 g	-	0.02 g	0.02 g	0.07 mg	0.03 mg	0.27 mg	0.53 mg	3.47 mg	0.40 mg	-	0.03 mg	-	-	0.07 mg	-	-	-	-	-	-	-	-	-	-
		sunflower		22.03	-	-	2.49 g	0.29 g	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.17	tablespoon	curry powder		4.33	0.48 g	-	0.16 g	-	0.17 g	0.16 g	12.00 mg	0.40 mg	6.67 mg	-	16.00 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.17	pinch of	chili powder		0.63	0.05 g	-	0.03 g	0.01 g	0.02 g	0.04 g	1.67 mg	0.02 mg	0.46 mg	-	3.33 mg	-	-	-	-	-	0.11 mg	-	-	-	-	-	-	-	-	-	-
0.25	liter	vegetable stock	celery	15.00	0.25 g	-	1.25 g	0.75 g	1.25 g	-	925.00 mg	0.50 mg	10.00 mg	1.25 mg	10.00 mg	7.50 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	dash of	soy sauce	soy, gluten	6.40	1.00 g	1.00 g	0.01 g	-	0.58 g	-	275.00 mg	0.25 mg	3.00 mg	-	25.00 mg	2.50 mg	-	-	-	-	-	-	-	-	-	-	-	0.40 µg	-	-	-
		pepper and salt		2.93	0.76 g	0.01 g	0.04 g	0.02 g	0.12 g	0.30 g	226.09 mg	0.06 mg	2.67 mg	0.89 mg	7.39 mg	1.01 mg	0.01 mg	0.01 mg	0.34 µg	0.01 µg	0.89 mg	-	-	-	-	-	-	0.12 µg	0.05 mg	1.91 µg	-
0.17	large dash	of coconut milk		34.67	0.50 g	-	3.58 g	3.08 g	0.25 g	-	2.50 mg	0.58 mg	3.33 mg	7.50 mg	36.67 mg	16.67 mg	0.03 mg	0.08 mg	-	-	0.33 mg	-	-	-	-	-	-	-	-	-	-
0.17	small handful	of salty peanuts	peanut	31.15	0.56 g	0.16 g	2.60 g	0.43 g	1.30 g	0.35 g	0.25 mg	0.11 mg	3.00 mg	10.50 mg	35.00 mg	18.50 mg	0.02 mg	0.15 mg	-	-	-	-	-	0.05 mg	0.01 mg	0.02 mg	-	0.05 µg	-	-	-
				207.03	17.55 g	11.36 g	10.88 g	4.59 g	8.58 g	5.29 g	1451.65 mg	5.31 mg	135.67 mg	58.79 mg	712.65 mg	149.96 mg	0.35 mg	1.26 mg	0.36 µg	0.01 µg	57.06 mg	-	0.10 mg	0.25 mg	0.26 mg	0.49 mg	-	56.02 µg	0.05 mg	1.91 µg	-