Pumpkin soup with kalonji seeds – a spicy and healthy autumn delight

Autumn is traditionally considered the season of soups. They warm you up perfectly, provide long-lasting satiety, and don’t overload the digestive system. In short, the benefits of liquid first courses are hard to overestimate. Pumpkin lovers should definitely try this spicy, aromatic, and incredibly delicious pumpkin soup with caraway seeds. The addition of these tiny black seeds — also known as Nigella sativa or kalonji — gives the soup a unique aroma and a refined, slightly nutty flavor.

Kalonji seeds contain essential oils (mainly carvone), fatty acids (omega-3 and omega-6), and a whole range of vitamins: E, K, A, vitamin C, and the B group vitamins. They’re also rich in minerals like iron, magnesium, potassium, zinc, and calcium. Regular consumption of caraway seeds strengthens the immune system, helps reduce inflammation, and supports the healthy functioning of the digestive tract.

Adding caraway seeds to pumpkin soup not only enhances its flavor but also significantly increases its nutritional value.

CraftOil offers organic, certified black caraway (kalonji) seeds, grown in an ecologically clean region and stored without any preservatives. This is a 100% natural product, perfect for adding to soups, stews, savory pastries, or for pressing into cold-pressed «live» oil.

Visit our website to explore our full product range – we promise you’ll find your favorite among our handcrafted healthy food products.

Ingredients for spicy pumpkin soup

To make this delicious pumpkin soup with caraway seeds, you’ll need:

• ½ kg (1 lb) pumpkin flesh;
• 1 medium onion;
• 2 garlic cloves;
• 3 tbsp olive oil;
• 1 tbsp caraway (kalonji) seeds;
• 2 liters (8 cups) chicken or mushroom broth;
• ½ lemon;
• 2 tsp salt;

Step-by-step recipe

Prepare the vegetables. Wash the pumpkin, remove seeds and peel, then cut into cubes. Peel and chop the onion and garlic. Sauté the base. In a pot, heat the olive oil and sauté onion and garlic until golden brown.

Add the spice. Lightly crush the caraway seeds in a mortar, add them to the sauté, and let it cook on low heat for another 5–7 minutes. Cook the soup. Pour in the broth, add the diced pumpkin and salt. Stir and simmer over medium heat for 15–20 minutes, until the pumpkin is soft.

Finish with lemon. Squeeze the juice from half a lemon and add it 5 minutes before the soup is done.

Blend and serve. Purée the soup until smooth, let it sit for about 30 minutes, then serve.

See another interesting pumpkin soup recipe in our video:

Tips and serving suggestions:

To save time, you can grate the pumpkin instead of cutting it into cubes. Garnish the soup with fresh herbs and pumpkin seeds for a more vibrant and appetizing presentation. You can use not only olive oil but also camelina, corn, or sunflower oil for sautéing.

You can find hulled pumpkin seeds, healthy cooking oils, and ready-made culinary sets in just a few clicks at CraftOil – your online store for natural and delicious products.