This pumpkin soup starts with cooked pumpkin purée and vegetable stock, then adds coconut milk. Finish the portion you are about to eat with sea moss gel measured from your current jar’s directions.
Makes: about 4 small bowls. Equipment: a saucepan, spoon, measuring utensils and blending equipment suitable for the temperature used.
Ingredients
- 2 measuring cups (480 ml volume) plain cooked pumpkin purée, or fully cooked butternut squash
- 480 ml vegetable stock, prepared according to its pack
- 1 small onion, peeled and finely chopped
- 1–2 garlic cloves, peeled and chopped
- 1 teaspoon cooking oil, with a little more if needed for the pan
- 120 ml coconut milk
- Salt and black pepper, to taste
- A small pinch of ground nutmeg or chilli flakes, optional
- Ready-made sea moss gel, added at serving — measure using the current jar’s directions for each person
Method
- Soften the onion. Use clean utensils and a clean saucepan. Warm the oil gently, add the chopped onion and cook until softened, stirring so it does not catch. Add the garlic and stir briefly.
- Cook the soup base. Add the cooked pumpkin and prepared stock. Bring to a simmer, stirring, and cook until the onion is tender and the soup is steaming hot throughout. Add a little drinking water if needed for the consistency.
- Blend safely. Take the pan off the heat. Follow the blender manufacturer’s directions for temperature, capacity and venting. If using a stick blender suitable for hot soup, keep its head submerged and follow its instructions. Let soup cool before transferring if your jug blender requires it; never blend hot soup in a sealed personal blender.
- Finish and portion. Return the blended soup to the pan. Stir in the coconut milk and optional spice, season to taste and heat until steaming hot throughout. Portion the soup into bowls for serving.
- Add gel to your bowl. Let your portion cool to a comfortable eating temperature, then stir in gel according to the current jar’s serving directions, including any daily limit. Measure for each person separately, return the gel jar to the fridge and eat straight away.
Why add gel to each bowl?
The soup base makes about four small bowls, but bowl size is not a gel dose. Add gel only to the portion being eaten, using the current jar’s directions for that person. Do not add a full gel serving to every bowl if one person eats more than one.
Pumpkin purée or squash?
Use plain cooked pumpkin purée or fully cooked butternut squash. Sweetened pumpkin pie filling will change the recipe. The amount of stock you need depends on the purée and your preferred consistency.
Does it contain dairy?
No dairy milk or cream is added here, but check the stock, coconut milk, gel and other packaged ingredients for dietary and allergy requirements. Check “may contain” warnings too. A recipe title does not establish that every product used is suitable.
Serve freshly made
This method is written for immediate serving. If you need guidance on cooling or keeping the soup base, follow the Food Standards Agency’s chilling guidance and the directions for your ingredients. Keep gel separate from any soup base you plan to store, and add it only to the portion being eaten.
Choosing and using your gel
Use ready-made gel that is within its date and has been stored as directed. Golden Gel contains golden sea moss, spring water and lime; other blends have different ingredients. Check your current jar and our Ingredients & Suitability guidance before choosing.
Follow the serving instructions for your own gel, including any daily limit and other gel you have already used that day. Powder, dried moss, capsules and gummies are not direct substitutes for the gel amount in these instructions. Our format guide explains the differences. If a direction is unclear, ask us before using it.
Keep the gel refrigerated
Add gel only when you are ready to serve your portion. Keep the gel jar refrigerated between uses and follow its own date and storage directions. Mixing gel into a recipe does not restart its shelf life, and the jar date does not establish a storage period for the finished food or drink. See our Storage & Freshness guidance for jar care. Do not use a suspect jar or taste it to check freshness.
Before using sea moss
If you are pregnant, breastfeeding, choosing for a child, taking medication or managing a health condition, ask a qualified healthcare professional before use. Sea moss contains naturally occurring iodine; if you have a thyroid condition or take thyroid medication, speak to your doctor before use.
Try another recipe
For another recipe, try our vanilla and banana overnight oats.
