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30-Minute Spiced Pumpkin & Turkey Soup

Lean ground turkey, velvety pumpkin puree, and warm spices in a creamy coconut-milk broth — one pot, 30 minutes, about 28g protein per serving (estimated).
Prep Time 8 minutes
Cook Time 22 minutes
Total Time 30 minutes
Servings: 6 servings

Ingredients
  

  • 1 tablespoon olive oil
  • 1 1/2 lb ground turkey 93% lean
  • 1 teaspoon kosher salt divided (1/2 + 1/2 teaspoon)
  • 1/2 teaspoon black pepper
  • 1 medium yellow onion diced
  • 2 medium carrots diced small
  • 3 cloves garlic minced
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 (15 oz) can plain pumpkin puree NOT pumpkin pie filling
  • 6 cups low-sodium chicken broth
  • 1 cup full-fat coconut milk from a can, shaken
  • 2 tablespoons lime juice plus lime wedges for serving
  • 1/4 cup chopped fresh cilantro plus more for serving
  • 1/4 cup toasted pepitas for serving
  • Crusty bread for serving

Equipment

  • Large Dutch oven or heavy-bottomed pot with lid
  • Wooden spoon or spatula

Method
 

  1. Heat the olive oil in a large Dutch oven over medium-high heat. Add the ground turkey, season with 1/2 teaspoon of the salt and the black pepper, and cook, breaking it into small crumbles, until no pink remains, about 5–6 minutes. Spoon off any excess liquid.
  2. Stir in the onion and carrots; cook until beginning to soften, about 4 minutes. Add the garlic, cumin, smoked paprika, chili powder, cinnamon, and nutmeg; cook 1 minute more, stirring constantly, until the spices smell toasty and fragrant. Toasting the spices in the hot fat is what makes the soup taste deep, not just pumpkin-y.
  3. Whisk in the pumpkin puree until it loosens into the vegetables — it looks thick at first, then melts right in. Pour in the chicken broth, scraping up any browned bits. Bring to a lively simmer.
  4. Reduce the heat to medium-low and simmer gently, uncovered, about 8 minutes, until the carrots are fully tender and the soup has thickened slightly. It should coat a spoon lightly, not sit like a paste.
  5. Pour in the coconut milk and warm through gently, about 1 minute — don’t let it boil hard, which can make the milk look grainy. Stir in the remaining 1/2 teaspoon salt and the lime juice; taste and adjust the seasoning.
  6. Ladle into bowls and top with cilantro, toasted pepitas, and a lime wedge on the side. Serve with crusty bread for dunking.

Notes

Food safety: Ground turkey to 165°F. Use plain pumpkin puree, NOT pie filling. Pumpkin puree melting into the broth is what makes it creamy without dairy (coconut milk keeps it dairy-free as written). Leftovers 4 days refrigerated; freezes well up to 3 months. Protein ~28g/serving estimated from USDA FoodData Central; not lab-tested.