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🍝 Italian · Soup · Medium difficulty · Vegan

Pumpkin Minestrone

A smoky Italian soup built around pumpkin, seasoned with carrots and celery stalks.

Prep time
12 min
Cook time
28 min
Total time
40 min
Servings
6
Calories
232 kcal
Protein
6 g
Carbs
19 g
Fat
15 g
Course
Soup

About this Italian soup

Pumpkin Minestrone is a Italian soup built around pumpkin. It takes about 40 min from start to finish, 12 minutes of prep and 28 minutes of cooking, and serves 6.

Cooking method: soup. Difficulty is rated medium. Vegan.

Good for: budget friendly, light & low calorie, meal prep, one-pot wonders, comfort food, everyday healthy.

Ingredients

Quantities are for 6 servings. Change the servings in the app to rescale them automatically.

  • 600 g pumpkin, cubed
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 400 g canned tomatoes
  • 1 cup small pasta
  • 1 litre vegetable stock
  • 1 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Soften a diced onion in a large pot with a splash of oil for 5 minutes.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  2. Step 2. Add the pumpkin and stir for 2 minutes to release its flavour.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  3. Step 3. Stir in the carrots, celery stalks and onion, then pour in about 1 litre of water or stock.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Bring to the boil, reduce the heat and simmer for 20 minutes.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  5. Step 5. Season to taste; blend half the soup for a creamier texture if you like.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Ladle into warm bowls and finish with vegetable stock.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Season in stages, tasting as you go.

Equipment you will need

  • Large pot
  • Ladle
  • Hand blender (optional)

Nutrition per serving

Estimated per serving: 232 kcal, 6 g protein, 19 g carbohydrate and 15 g fat. Roughly 10% of the energy comes from protein, 32% from carbohydrate and 57% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Pumpkin Minestrone

Substitutions and variations

  • Blend half the soup for a creamy texture without dairy.
  • Use vegetable stock to keep it vegetarian, and check labels for hidden gluten or animal products.
  • Freeze in portions before adding delicate garnishes, and add them fresh when reheating.

Frequently asked questions about Pumpkin Minestrone

How long does Pumpkin Minestrone take to make?

It takes about 40 min in total: 12 minutes of prep and 28 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 232 kcal, with 6 g protein, 19 g carbohydrate and 15 g fat. These are estimates for the recipe's 6 servings.

Is Pumpkin Minestrone gluten-free?

It is not marked gluten-free in our data. Use certified gluten-free alternatives for any sauces or stocks if you need to avoid gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Pumpkin Minestrone ahead or freeze it?

Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.

How many servings does it make?

This recipe makes 6 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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