Healthier Version Of A Classic Recipe

Japanese Pumpkin Soup

Average: 5 (7 votes)
(7 votes)
Japanese Pumpkin Soup

Japanese Pumpkin Soup - Creaminess combined with Asian touch

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Health Score:
97 / 100
15 min.
ready in 35 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Pumpkin contains plenty of beta-carotene. The secondary plant substance is the most important precursor of vitamin A and is converted into its active form in the intestine. By adding fat, but also by crushing, our body can use the carotenoid optimally.

If you do have some soup left over, the pot on the stove is the wrong place: The dish quickly goes bad at room temperature. Instead, put leftovers in clean and tightly sealed containers. Once the soup has cooled, it belongs on the top shelf of the refrigerator - where it will keep for two to three days. Freezing is also an option and guarantees safe enjoyment even after three months. Do not fill the box too full, otherwise the liquid will push the lid open during freezing.

1 serving contains
(Percentage of daily recommendation)
Calorie230 cal.(11 %)
Protein6 g(6 %)
Fat18 g(16 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin K9.9 μg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.8 mg(15 %)
Vitamin B₆0.2 mg(14 %)
Folate61 μg(20 %)
Pantothenic acid0.7 mg(12 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium683 mg(17 %)
Calcium69 mg(7 %)
Magnesium33 mg(11 %)
Iron1.8 mg(12 %)
Iodine4 μg(2 %)
Zinc0.5 mg(6 %)
Saturated fatty acids12.9 g
Uric acid27 mg
Cholesterol0 mg
Complete sugar7 g


1 onion
1 garlic clove
¾ oz ginger
22 ozs Kabocha pumpkin or Hokkaido pumpkin
1 Tbsp Peanut oil
36 ozs Vegetable broth
9 ozs Coconut milk
1 oz white or yellow Miso paste
1 handful cilantro
1 ½ Tbsps soy sauce
½ tsp -1 TL Shichimi Togarashi (Japanese spice blend)

Kitchen utensils

1 Immersion blender

Preparation steps


Peel the onion, garlic and ginger and dice everything. Clean the pumpkin, wash and cut into small pieces.


Heat oil in a saucepan. Add onion, garlic, ginger and pumpkin and sauté for 2-3 minutes over medium heat. Add broth with 7 ounces of coconut milk and stir in the miso paste. Bring to the boil once and then simmer the soup over low heat for about 20 minutes.


Wash cilantro, shake dry and pluck leaves. Finely puree pumpkin soup, add a little broth as needed and season with soy sauce, salt and pepper.


Divide soup among bowls and drizzle with remaining coconut milk. Season with shichimi and serve garnished with cilantro leaves.